FRIDAY 150529

Strict Pull-up Progression: 8,8,7,6,5

Rest as needed then,

From 0:00-3:00
2 rounds of:
8 Thrusters
8 Lateral Bar Over Burpees

From 3:00-6:00
2 rounds of:
10 Thrusters
10 Lateral Bar Over Burpees

From 6:00-9:00
2 rounds of:
12 Thrusters
12 Lateral Bar Over Burpees

From 9:00-12:00
2 rounds of:
14 Thrusters
14 Lateral Bar Over Burpees

Continue as long as possible. When you are no longer able to continue with the progression, you have exactly 5:00 to find your 1 Repetition Max (1RM) Thruster, with the barbell starting on the floor.

Note: This is an incredible stimulus. Prescribed barbell weight is 75lb. for men and 55lb. for women. The Burpee and Thruster pair together in an “Oh so good way!”. How many people can Rx’ this workout and make it to round 4 (14 Thrusters / 14 Burpees) while at the same time, achieving a Bodyweight Thruster? As an example for the 1RM determination: If you are not able to continue from minutes 6:00 – 9:00 into minutes 9:00 through 12:00, the five minutes to determine your 1RM begins at 9:00, and concludes at 15:00. Your total score is your repetitions of Thruster and Burpee added to your 1RM. This workout rewards strength, power, endurance and stamina.

Murph2

Team Brief at Memorial Day Murph

_______________

Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

_______________

Coaches Corner” – Holistic Fitness Training for Law Enforcement

_______________

The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

_______________

“Whatever I face on the street today, I’m ready, because I’ve exceeded the demands of the street in the gym.” – Greg Amundson on this weeks Coaches Corner.

_______________