Thursday 4-20-17

Coach's thoughts on today:

Pushing, followed by running and pushing. Keep that in mind when deciding what level to go at. Also, I talk about this in class sometimes but consider what the desired stimulus is. You can take this same workout and get 2 totally different training effects, even people who would generally do Intensity, you can do form go at a light weight and just let it rip if you're looking for a real burner. Or if you might normally do Consistency and you want to have your strength be the limiting factor maybe to Intensity. It will be slow and grueling. CrossFit can take on many forms and I know a lot of people don't really get how to tweak workouts for desired effect. Hell you could even do Form and push press at 205/155 and really turn it into a heavy metcon where the run is really just a recovery.


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • For: Bench Press (7x5)

  • C/I: Bench Press (3-3-3-3-3-3-3)


  • Form: Metcon (AMRAP - Rounds and Reps)

10min AMRAP
120m run
12 Push Press

  • C/I: Metcon (AMRAP - Rounds and Reps)

10min AMRAP
200m run
12 Push Press (95/65 -- 135/95)