In transition

Saturday, November 19, 2011

Shoulder Prep as needed
Perform 5 to 10 repetitions of each movement

Rest as needed

For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms

Recover, then cool down with

Tabata Hollow Hold

This Workout is what’s known in CrossFit as a ‘Chipper.’  It consists of 5 or more movements performed only once each, and terminates at the last movement.  What usually kills people, both physically and mentally, in Chippers are the transitions, or the time it takes you to go from one movement to the other.  I’ve learned a lot about this from Diso in that he always tells me to go straight from one movement to another without thinking about it.  You may not think you can do it, but your body can.  Come on in and get some!

Austin Malleolo 17:08, Kristan Clever 19:30


Nick performing the Quad on the Wall stretch.

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