3 sets @ 95%:
– 10 tough but fluid TnG power cleans (build each set if able)
– Row 20 sec 95% effort
rest walk 4-5 min
+
3 sets @ 95%:
– 15 UB wallballs (20/15)
– Row 20 sec 95% effort
rest walk 4-5 min
+
3 sets @ 95%:
– 10 heavy russian swings
– Row 20 sec 95% effort
walk rest 4-5 min
Ian has been swimming off and on his whole life. In fact, when he first came to us, it was part of his normal routine and he had no real weight training experience. As he got more and more into CrossFit, he never totally abandoned swimming. This past September him and his father undertook the annual Alcatraz Classic, a swim from Alcatraz Prison to the shore of San Francisco. This is a 1.5 mile swim in waters around 55-60° F. When asked what the hardest part of the swim was, Ian responded “just mentally not freaking out. There is nothing around you. No easy out. I had to calm myself down once in the middle of the water. After that I just stayed relaxed and kept at it.” Being ready for the unknown and unknowable is part of CrossFits mantra and Ian showed that he was ready.
A1) DB Russian step up @ 1110; 9-12/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 12,10,8; rest 1 min x 3
+
Partner band sprints:
– Sprint down and back
rest walk 3 min x 5
A) Build to a tough double squat snatch in 10 min
B) EMOM for 12 min
– Odd: 10 KB snatches UB (53/35)
– Even: 8 box jumps (24/20)
C) TESTER:
– 500 m row at 100% for time
– rest 90 sec x 2 (compare times)
5 sets:
– 3 TGUP L
rest 20 sec
– 3 TGUP R
rest 20 sec
– 30 sec FLR on rings
rest 20 sec
– 20 prisoner walking lunges
rest 20 sec
– Run 400 m @ 90%
rest walk 4 min b/t sets
A) Power clean cluster 3.3.3×3; rest 10 sec/3 min
+
For time:
50-40-30-20-10 Double unders
15-15-15-15-15 KB swings (53/35)
Forget the norm, what do you define as beauty?
A1) HBBS 6-8×3 @ 31×1; rest 90 sec
A2) Weighted/Negative (4 sec) pull-ups 6-8×3; rest 90 sec
B) 16 min emom
Odd – 6 burpees
Even – 6 thrusters (115/75, 95/65, 75/45)