19 January 2017


Tempo Deadlift, 5,5,5,5,5 Repetitions (5 second descent – touch and return to top)

Between sets of Deadlift perform,

Temop Pull-up, 5, 4, 3, 2, 1 Repetitions (Descent as LONG as possible – fast return to top)

Rest as needed then,

Gymnastics Station Rotation:

On a 16:00 Clock (4 Rounds Each Station)

Minute One: Rope Climb – 2 Repetitions
Minute Two: Handstand Push-up – 7 Repetitions or 30 Second Hold
Minute Three: Single Leg Squat – 10 Repetitions (5 Each Leg)
Minute Four: Toes to Bar – 15 Repetitions

Note: The descent on the Deadlift is key – you want to error on the side of being too slow, rather than too fast. The 5 second descent on the deadlift is a minimum. Find a weight for the deadlift that is a “RM” load – meaning you can perform 5 repetitions with perfect technique, but not 6. For the station rotation, the repetitions are a guideline: Fine a repetition sequence that is challenging, yet manageable for your current level.

Handstand Practice

Handstand Practice!


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Satvana (6:00 PM – 7:15 PM at Krav Maga – Special Guest Teacher!)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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