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

Rest as needed then,

Perform Three Rounds:

As Many Repetitions As Possible in 90 Seconds of Wall Ball (20lb. 14lb.)
Rest 10 Seconds
As Many Repetitions As Possible in 90 Seconds of Pull-up

Rest 3:00 and repeat for a total of 3 rounds.

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.


August 10, 2015 Santa Cruz Sentinel Newspaper Front Page


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Weighted Jump Ropes
40 Medicine Ball Power Cleans
30 Medicine Ball Front Squats
20 Hand Release Push-ups
10 Pull-ups
20 Hand Release Push-ups
30 Medicine Ball Front Squats
40 Medicine Ball Power Cleans
50 Weighted Jump Ropes


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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