Wednesday 1.21.2015

*There is no Olympic Lifting with Coach Brayn tonight.  Sorry, folks!

"FITNESS"

A. Four sets of:Deadlift x 6-8 repsRest 45 secondsWall Climbs x 2-3 repsRest 45 secondsRussian Step Ups x 6 reps/legRest 45 secondsB. Three rounds for time of:15 Pull-ups30 Overhead Walking Lunge Steps (45/25)45 Double Unders or 200 Meter RowC. Three sets of:Single Arm Dumbbell Row x 8-10 each armRest as neededPlank Hold x 40-60 secondsRest as needed

"PERFORMANCE"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.B. Three rounds for time of:15 Pull-ups30 Overhead Walking Lunge Steps (45/25)45 Double UndersC. Three sets of:Single Arm Dumbbell Row x 8-10 each armRest as neededPlank Hold x 40-60 secondsRest as needed

"COMPETITION"

A. Deadlift*Set 1 – 10 reps @ 50% of 1-RM*Set 2 – 10 reps @ 60%*Set 3 – 10 reps @ 65%*Set 4 – 8 reps @ 75%*Set 5 – 6 reps @ 80%Rest 2-3 minutes between sets.Don’t get too eager to increase the loading. It’s ok if it doesn’t feel too challenging – trust the progression and avoid the typical CrossFit Type-A notion that you have to hit a new PR every day.B. Three rounds for time of:5 Strict Handstand Push-Ups10 Alternating Pistols15 Pull-Ups12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Shoulder to Overhead (155/105 lbs)This is the first workout of the Kill Cliff East Coast Championships, called “Mary Meets DT.” It should be a fun, quick workout. Play around with this fun workout and be inspired by some of the scores you see on January 24.C. Rest 4-6 minutes after “Mary Meets DT,” and then…Every 3 minutes, for 12 minutes (4 sets) for times:Row 250 Meters50 Double-UndersD. Three sets, not for time, of:Banded Good Mornings x 8-10 reps @ 30X1Rest 45 secondsSupine Ring Row x 8-10 reps @ 2111Rest 45 secondsWeighted GHD Hip Extensions x 8-10 reps @ 2012Rest 45 seconds

"ENDURANCE"

For time:100 Cals AirBike2,000 Meter Row300 Double Unders