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Wednesday, August 20, 2014 


Straddle Sit Ups
Overhead Band Distraction
Samson Stretch

Warm Up

2 Rounds:
100m Run
10 Straddle Leg Lifts each
10 Good Mornings
10 Push Ups

Cool Down

Cat Cow x 10
Pigeon, 1 min each
Active Hang, 2 minutes



Three sets with 60 seconds rest between movements:

Deadlift x 6-8 reps

Strict Handstand Push-Ups x 12-15 reps

Straddle Leg Lifts x 10 reps

Notes:  Advanced athletes should work as heavy as possible for the deadlifts.  Focus on full range of motion for the HSPU.  Use the banded harness if possible or use a spotter.  You may scale down by performing L-seated DB presses.  If you cannot perform the leg lifts, perform one leg at a time.  Try to keep your heels off the ground for all 10 reps.


In teams of two, partners alternate rounds to complete five each of:

10 Ground to Shoulder

100 Meter Run

Notes:  Experienced athletes 155/105.  New athletes should use Dbs.



Every 90 seconds, for 15 minutes (10 sets):

Hang Clean + Clean

Notes:  Build over the course of the ten sets.


Every minute, on the minute, for 30 minutes:

Minute 1 – 15 Heavy Russian Kettlebell Swings

Minute 2 – 10 Walking Lunges with Kbs/Dbs, heaviest possible

Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

Notes:  This is a brutal conditioning piece.  Feel free to scale the weight and reps as you go if you fall off pace.  Use the heaviest bell you can find, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells.  For the lunges, just hold the weight at your side and focus on stepping through to the next lunge instead of stopping in the middle with your feet together.  This will be the hardest part for most people, stay tight and focus on bouncing off the floor and directly into the jump.  Scale reps to maintain quality movement patterns!


Here is a video from last night at the first NPGL match between the New York and Los Angeles teams. In it, you will see some of CrossFit’s highest level competitors handling heavy and high skill movements in a team relay fashion. It is an interesting idea and I was curious to watch these first matches. I am still not completely sold as the excitement and drama trumping that of the Games. It is worth watching though and feel free to give your opinion. I am curious to see what people think.

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