FUNday

Stair Drills

In TEAMs of 3

2 Rounds for TIME of: 

 100 Lunges

 100 Hollow Rocks

 50 Devil Presses

 100 V-UPs

 100 Pull-UPs

Thursday

5 Rounds for Quality:

 10 Tricep Kickbacks (30/20s)

 10 GHD Situps

 10 Hip Extensions 

"The way I'd like to be remembered more is like a good person from a small village in Mallorca."

                           ~ Rafael Nadal

Wednesday

AMRAP in 8min of:

 2 Wall Walks

 2 Deadlifts (315/205)

You Can’t Lift What You Can’t Hold On To

Grip strength is vital for overall performance and injury prevention, especially given the diverse demands of the training methodology. It encompasses three primary categories: crushing (e.g., handshakes), pinching (e.g., holding flat objects), and supporting (e.g., deadlifting), with wrist and forearm strength playing a critical stabilizing role. This 2008 CrossFit Journal article more than holds up and explores the importance of grip strength and provides practical strategies and a sample weekly workout to incorporate into training.

Tuesday

BENCH PROGRAM

Monday

2 Rounds for TIME:
 50 DB Snatches (50/35)
 50 Wallballs

Friday

Jack

AMRAP in 20min of:
 10 Push Press (115/75)
 10 KB Swings (53/35)
 10 Box Jumps (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Thursday

30-20-10 Reps for TIME:
 Row for Calories
 Pull-UPs