Across Lincoln Success!

Tuesday, September 2, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!


Fire Hydrants
Lat Activations
Gristle Groiners

Warm Up

2 X 1 min of each:
Jumping Lunges
Sit Ups
Push Ups or Pull Ups

Cool Down

Banded Tricep Stretch
Banded Lat Stretch
Pigeon Stretch



Every other minute for 12 minutes, alternate movements for 3 sets each:
Front-Racked Alternating Lunges x 8-10 reps each leg
Turkish Get-Ups x 2-3 reps each arm

Notes:  This means the lunges are performed on minutes 0:00, 4:00, 8:00 and the TGU on 2:00, 6:00, 10:00.  Movements may be performed with db/kb/bb and should build up over the 3 sets to as heavy as possible.


Complete as many rounds and reps as possible in 4 minutes of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Front Squats x 10 reps
Rest two minutes and complete 3 sets for total rounds and reps

Notes:  Start each round where you left off from the previous round.  Recommended weight is 35/25.  



Every other minute for 16 minutes, alternate movements for 4 sets each:
Narrow-Grip Overhead Squat x 3 reps
Weighted Chest-to-Bar Pull-Ups x 4-6 reps

Notes:  OHS will be performed at 0:00, 4:00, 8:00, 12:00 and C2B at 2:00, 6:00, 10:00, 14:00.  Pause in the bottom of each OHS for 3 seconds.  If you cannot perform the strict C2B, use a spotter and pull as high as you can.


Two sets for max reps of:
4 Minutes of Rowing (for calories)
3 Minutes of Ring Dips, with 1 second pause at the top
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

Notes:  Score will be total reps for each round.  Prioritize full range of motion on the dips and hold for a count of “one-one thousand” at the top with a turnout for every rep.  C2B is an essential skill for competitive CrossFit and the Open, so if these are hard for you, use a band instead of just performing regular pullups.

  High level competitors should be working on their butterfly version.

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