CrossFit Lando Train, Every Stop PR City

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I am almost done with the analysis of the strength tests this week and Ill tell you what, so far they are astounding. Not only the sheer volume of PRs in squats, pulls, and presses, but also the fact that this strength cycle decreased overall tonnage by about 15% throughout the 9 weeks because of the Open going on. You know, that little 5 week thing that caused almost everyone to go through at least 1 high stress workout every week but usually 2-3 high stress workouts. So, the fact that people still PRd, many times multiple days, is astounding.

You all rock.

Didn’t PR? Then let’s find time to analyze why. I already have time set up with someone for tomorrow morning.

I love this stuff. This is what I live for. I will always make time to help you figure out your training. All you have to do is ask and we will get you the PRs you chase, the confidence you want, the fun you crave, the feel you need.

#whammy.

 

FRIDAY

Core Conditioning : 915am-10am

Core: For Time
80 Bicycle (40 each side)
60 Toes to Plate
40 Situps
20 Getups

WOD: 3 Rounds
Run 800m
30 Superman/GHD Hip Extension

 

CrossFit

Strength: Squat Clean Thruster, ladder style

– Every 90 seconds for 15 minutes (after warmup) you will perform 1 squat clean thruster. Increase as able after every MADE lift. Perform 3 box jumps 30/24 before each attempt sometime during the 90 seconds.

Hero WOD: “Coe”
10 Rounds
10 Thrusters 95/65
10 Ring Pushups

S: 65/45, scaled regular pushups
L1: 75/55, scaled ring pushups

 

The Program

1. Strength and WOD same as class

2. EMOM 14m
O: Stone Work
E: Ring or Bar Complex

– The goal is to do whatever complex without coming off the object. Scale to 1 MU if that makes you able to do it

3. Core Work/Sprint Interval