FUNday

For TIME:

10-9-8-7-6-5-4-3-2-1

 Deadlift (225/155)

1-2-3-4-5-6-7-8-9-10

 Push Press (135/95)

Alternate movements after each set

Power: The ability to express strength rapidly. Power translates into explosive movements like jumps, sprints, and Olympic lifts.

Thursday

5 Rounds, each for TIME:

 500m ROW

REST 3min between efforts

Stimulus and Strategy:
5 all-out sprints on the rower. Attempt to improve your time on each attempt. Don’t game anything here. Put your foot on the gas pedal from the start, and hang on for a wild ride.

Wednesday

5 Rounds for TIME:

 10 Toes-2-Bar

 20 KB Swings (53/35)

 30 Double Unders

Stability: Once access is gained, stability ensures control within those positions. Stability is the ability to resist external forces, such as during a squat or in athletic movements.

Tuesday

ZERCHER Squat: 10-10-10-5-5-5

Mobility and Flexibility: The foundation of access to positions. Without it, athletes cannot properly engage or move through certain positions.

Monday

Triple Deuce

AMRAP in 20min of:
 22 Burpees
 22 Air Squats
 22 Pull-UPs
 22 Sandbag G2O Shoulder (60/40)
 722m RUN

Army Sgt. 1st Class Jamie Nicholas, Army Sgt. 1st Class Gary Vasquez, and Army Capt. Richard Cliff, Jr., assigned to the 1st Battalion, 7th Special Forces Group in Fort Bragg, North Carolina, died Sept. 29, 2008, in Yakhchal, Afghanistan, from wounds sustained when their vehicle encountered an improvised explosive device during mounted operations.

Thursday

EMOM for 20min alternate between:

 10 Tricep Kickbacks

:20 Handstand Hold

 30 Double-Unders

 20 Hollow Rocks

 10 Pistols

TABATA:

 Russian Twist

 Flutter Kicks

WHY WE TRAIN!

Wednesday

Parking Garage WOD

Implementing Sprinting in CrossFit

CrossFit's comprehensive approach to fitness includes sprinting — a skill many of us have neglected for years. Implement this progressive three-phase plan to safely rediscover or improve your sprinting abilities while minimizing injury risk. Following this progression and incorporating regular speed work into your training will unlock incredible benefits that only high-intensity sprinting can provide.