Classic.

Tuesday, May 29, 2012

Mobility/Warm-up:
Keg drill, 90 seconds
Bar activations from shoulder prep
2 minutes Single unders
Jog 200 meters

Spend 15 minutes and perform 2-3 rounds of the “Classic Warm-up”
10-15 reps of:
Overhead squat
Pull-ups
Push-ups or Dips
Ghd Sit-ups
Ghd Back extensions
Samson stretch

Workout:
“Helen”
Three rounds for time of:
Run 400 meters
1 1/2 pood Kettlebell swings x 21 (or 55 pound dumbbell swing)
12 Pull-ups

Cool down:
Max sit ups 2 minutes
Rest 30 seconds
Max plank hold

GO. HARD.  That is what I think of as we revisit one of crossfit’s classic benchmark workouts.

 People ask a lot if crossfit ever gets easier.  It doesn’t.  You simply get better.  Today’s workout is a great “test” of how much and how hard you can push.  If it looks easy on paper, prove it.  GO. HARD.