* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM

** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly.

*** Saturday the 20th CrossFit Kids is cancelled.

**** This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break.

WOD:

1) Jerk Dip + Jerk: Every 1:30 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Football Bench w/80lbs Chain (Wide Grip): 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be within 80% or heavier of your day’s 3RM.

3) Run:

5 minutes, Rest 50 seconds, 5 minutes, Rest 50 seconds

4 minutes, Rest 40 seconds, 4 minutes, Rest 40 seconds

3 minutes, Rest 30 seconds, 3 minutes, Rest 30 seconds

2 minutes, Rest 20 seconds, 2 minutes, Rest 20 seconds

1 minute, Rest 10 seconds, 1 minute, Rest 10 seconds

Perform these as out and back runs. Goal is consistent pacing through the entire workout. There is minimal rest, so think of a pace you could maintain for the 30 total minutes of running, and maybe go slightly faster. Again, run as out and back, your distances should match each other for each round.

Workout courtesy of Chris Hinshaw.

4) Overhead Yoke Carry: 6 x 100ft

Rest 90-120 seconds between sets. Heavy as possible. Baseline goal should be do be able to do this with your Max Snatch load.

5) Deficit Handstand Push-ups: 10 minute EMOTM

You pick deficit, paralettes or plates, kipping or strict…whatever you want to work on/need the most work on.

6) GHD Sit-ups: 3 sets of 30

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE