Reebok Crossfit backbay

Strength:  4 sets of:

Max effort Push Ups

Rest 1 minute

60 second Hollow Rock

Rest 1 minute

WOD L1:  3 rounds for time of:

400M Run
14 Weighted Step Ups (20) (95/65)
15 Burpees

WOD L2:  3 rounds for time of:

400M Run
14 Front Rack Weighted Step Ups (20) (135/95)
15 Burpees

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Start your engines…

This workout should be an absolute sprint.  With the quick turn around of a few Step Ups and well under 50 Burpees, each 400M Run should be done as fast as possible.  So what if Weighted Step Ups are crazy hard on the legs as soon as you get any weight on the bar.  So what if fast Burpees are a fantastic way to drain your body of oxygen.  I am particularly sure that none of that will affect running in any way.

As long as you don’t plan on breathing or using your legs,

CG

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Skill:  Power Clean

WOD L1:  For total time:

2 rounds of:

10 Power Clean (115/75)
20 Sit Ups

2 round of:

10 Push Press (115/75)
10 Pull Ups

2 rounds of:

10 Front Squats (115/75)
10 Burpees

WOD L2:  For total time:

2 rounds of:

10 Power Clean (155/105)
10 Toes to Bar

2 round of:

10 Push Press (155/105)
10 Pull Ups

2 rounds of:

10 Front Squats (155/105)
10 Burpees

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Bringing back a classic format…

Watch the first minute or so of this video.  Now I know you are super strong, but the house in the foreground is not actually a house…it’s a person.  Vasily Polovnikov has performed a Snatch at almost double body weight and can laugh his way through a 400 lb. Clean and Jerk.  With that said, Vasily is still warming up with a plain barbell.  The intention is to go through the motions and remind the muscles about what they need to do in a manner that doesn’t tax the body.  This whole month we will be going over the Clean and if yours isn’t perfect (refer to the video to see a perfect clean), then it may be time to rethink the need to push weight and instead push form instead

Now google “first sleep and second sleep” to see what else you are doing wrong,

CG

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Hey everyone,

Just a reminder, the next 6-week cycle for strength classes will begin the Monday following Regionals. These classes tend to fill up extremely quickly, so if interested please contact me immediately at justin@reebokcrossfitbackbay.com.

Times available: Mon/Wed from 12-1:30 PM

Note: night classes for this cycle are currently FULL.