Record your scores from Friday 1/8/15January 8, 2016
Diet Contest participants
A) Twenty Minutes to warm up to and take 2 attempts at a 20 Rep Max Back Squat. You may decide after the first one that you don’t want another. You can stack at the top as long as you like between reps, and this aspect allows to spend a lot of time being extremely uncomfortable BEFORE you are actually fully fatigued. 20RM Backsquat is a fearsome event. If you’ve never done it and have no previous mark, you are probably looking at 50-60% of 1 RM. The set only ends when you return the bar to the rack and/or miss a rep. No targets. Try to develop a sense of where below parallel is.
*be advised: this leg load will result in a ton of soreness for most of you. If you have an important event over the weekend where traumatized legs might be a detriment, you may want to dial back your intensity and/or substitute something else altogether. Instructors, please work with our newer athlete’s and scale such that people can walk the next day.
B) 2 Attempts at 4 lengths UNBROKEN Sled Push. For completion, no time frame, no score. Pick a weight that’s challenging but achievable and try to go four lengths of long stride sled push.
If you are less than a month into CrossFit, please scale to 2 attempts at a 15 rep max and 2 attempts at 2 (not 4) lengths of sled push.
C) Any Ab and/or oblique Exercise(s) that suits you. Slow controlled contractions. Please keep your chin in neutral throughout. Crunches, abmat situps, planks, Slow GHD situps, hanging leg raises etc. Pretend you’re at Gold’s and feel the burn.
5 RFT: 500 m row, 30 Box jumps @ 24/20 (step-ups are permitted and rxd) 30 Wallballs 20/14 to 10/11 feet.
We’ve programmed Kelly at 3 rounds a bunch. I had to go back to 6-7-2010 to find a 5 round version, and sitting there in the comments section was Heather M! I got 30 mins and change and Heather got 24. Neal won the day with a 23 minute score. Now, granted, that was 400 m run, vs our more Open focused 500m row, but I suspect times will be comparable. If you can keep track of your round splits, that’d be interesting. Not a demand, but I AM curious.
Brandon is handling the instruction in the AM, Jade’s got you in the evening. Brock is instructing the 1 pm.