Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

Complete Three “Sprint Rounds” Each Individually Timed:

Concept 2 Row, 21 Calories
Burpees, 15 Repetitions
Toes to Bar, 9 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. This is extremely challenging, and light weight (55lb. to 95lb.) is recommended. For the “Sprint Rounds” blast through this triplet, resting approximately 3:00 between each round.


Evolution #5 during Musha Shugya


Good luck to Greg Amundson who will be a keynote speaker at the 2015 Blauer Tactical Camp in Las Vegas, NV., today.


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP session today will be our HQ programming.

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Strict Pull-up 5, 3, 1 Repetitions (Tempo Training)

Rest as needed then,

Complete Three Rounds for Time Of:

50 Weighted Jump Ropes
21 Kettlebell Swings (35lb. / 25lb.)
15 Squats
9 Hand Release Push-ups

Note: On the Pull-ups, make each decent 5 seconds, then immediately return to the top position. Use bands or a box to assist the accent. Complete three rounds of the

Krav Maga  Please note Krav Maga is cancelled tonight.