Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)
Rest as needed then,
Complete One “Sprint Round” For Time:
Kettlebell Swing, 50 Repetitions (53lb. / 35lb.)
400 Meter Run
Burpee, 30 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. For the “Sprint Round” blast through this triplet, with maximum speed and intensity. Compare todays effort to September 11, 2015, and September 11, 2017. Tomorrow’s workout (Friday Hero Workout) is gonna’ be a good one! Be sure to hydrate today and eat healthy.
Bag Class Warriors (10 Rounds x 10 Rounds of “Cindy!”)
CrossFit Light (Our Light workout will be our HQ programming today)
Bag Class (5:15 PM – 6:00 PM at Krav Maga)
Satvana – Please note Yoga is cancelled tonight.
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)