Friday June 7th

NO CLASSES AT at 4 and 5 pm tonight. We are setting the crossfit floor for Barbell Beatdown tomorrow.
Come out tomorrow if you want to help with the competition. Any help is appreciated.


3 Sets
:30 sec Row
:15 sec Transition
:30 sec Echo
:15 sec Transition

2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations

2 Rounds
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
:10 Ring Support Hold
:10 Bottom of Dip Hold

“Chip Shot'”

For Time
1000/850m Row
50 Dual Dumbbell Push Press
40/28 Calorie Echo Bike
30 Farmers Carry Reverse Lunges
20 Bar Muscle-Ups
10 Wall Walks

Dumbbell Load: 50/35lb, 22.5/15kg

Dumbbells @ 50/35lb, (22.5/15kg)

Goal: 16:00-20:00

Cap: 25:00

Stimulus: Chipper Conditioning / Muscular Endurance

RPE: 8/10

Primary Objective: Complete the workout in under 20:00

Secondary Objective: Complete the Bar Muscle-Up station in Sub 5:00 minutes

Athlete Strategy and Workout Notes:

Today, we are going after that chipper style workout with the focus on maintaining a strong pace throughout the entire workout. There will be quite a bit of interference here between movements and fatigue will gradually build here into the final 10 Wall Walks. If you go out too hot on the initial movements you will definitely start to feel time slip away on the Bar Muscle-Ups and Wall Walks as those will end up taking the most time in the workout. Play the first half of this workout conservatively with the goal of attacking the Farmers Lunges, Bar Muscle-Ups, and Wall Walks aggressively.

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose