To the max.

Tuesday, June 12, 2012

Mobility:
Row 300 meters
Hip mobility with band, 1 minute each
Samson stretch, 30 seconds each
10 Wall extensions

Barbell warm-up:
Back sqaut: 8-5-5-3-3, rest no more than 2 minutes between sets

Using your 1 Rep Max, perform the first 8 reps at 65% of that number.  Each subsequent set, increase the load by 5% so the last set of 3 reps will be 85% of your 1 RM.

  Do this math before the clock starts!!

Workout of the day:
“Diane”
21-15-9 reps of:
Deadlifts (225/155)
Handstand push-ups

*15 minute time cap!

Cool down:
Row 500 meters
3 position static wall extensions
Plow, 2 minutes
German hang, accumulate 30 seconds

The last couple of weeks have been a gauntlet of max efforts.  We have clean and jerked, snatched from various positions, performed the Crossfit Total and endured yesterday’s “testing day”.  In other words, you have a lot of data about your current abilities and it will be used in the weeks to come.

  You’ll never know how far you’ve come, whether it be in pounds, seconds, or inches, if you don’t know where you are.

  Enjoy today’s classic benchmark workout, if you’ve done it recently, do it again and go for a PR.