MONDAY 200127
Complete Three Individually Timed “Sprint Rounds” (rest up to 3:00 between rounds)
Concept2 Row, 400 Meters
- 10 Bar Muscle Ups or,
- 15 Kipping Chest to Bar or,
- 21 Kipping Pull-ups
Rest as needed then,
Barbell Tempo Front Squat, 3,3,3,3,3 repetitions (5 second tempo / 1 second bottom hold)
Note: On the metabolic evolution, athletes can pick their version of the Pull-up. Rest up to 3:00 between rounds. Aspiring Purple Belts and Brown Belts should use the Bar Muscle-up or Chest to Bar techniques. On the Front Squat, the Barbell must begin on the ground (i.e., requires a Power Clean). Focus on the 1 second bottom position hold, and the explosive return to the top position.
______________
Special Events Week At A Glance
- Tuesday
- CrossFit at 10:30AM
- Bag Class
- Yoga
- Wednesday
- Krav Maga Weapon Defense
- Thursday
- CrossFit at 10:30AM
- Krav Maga
- Friday
- CrossFit Strength Class
- Saturday
- FREE Community Workout
_______________