THURSDAY 150910

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The slow tempo forces lighter weight, however, working longer in the eccentric phase (lowering phase) increases strength, regardless of the load. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. For the Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training.

Josh

Josh is a Champion!

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Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Kettlebell Swings (35lb. / 25lb.)
400 Meter Run
30 Burpees
200 Meter Run
30 Burpees
40 Meter Run
50 Kettlebell Swings (35lb. / 25lb.)

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light – (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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