“Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. ‘Mechanics,’ then ‘Consistency,’ and then ‘Intensity’– this is the key to effective implementation of CrossFit programming.”
GREG GLASSMAN
Warm-Up:
Coach’s choice
WOD prep:
Prep the squats and get-ups to WOD weight.
WOD:
Squat Like a Boss
For time
4-k Bike
20 Back squats (Body weight)
2-k row
20 Front squats (.75 Body weight)
800-m run
20 Dumbbell Turkish get-ups (50,35)
*Scale the Squat loads so you are able to complete the reps in 2 setts or less.
*Back Squats are out of the rack.
*Choose a dumbbell load for the Turkish get-up that will allow you to maintain good form. Change arms as you like.
Post WOD:
Agile 8
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Squat Like a Boss: 34:45 185/135/30 (skinny guy version:) Turkish Get-ups took forever. Thanks Hanna!
Squat Like a Boss: 39:53 | BW (105#) | .75 BW (80#) | 30# TGU
Due to the class size, I switched the bike and the row, so I started with the 2K row and then did back squats and carried on from there. The TGU took a bit of time, but it was kind of nice to slow down and focus on moving the dumbbell well (to be read: try not to drop the dumbbell on my head). As always, great to see Hanna bright and early on a Monday morning!!
32:10 175/135/35
Felt like I laced up the lead shoes on that run!
And I was looking for that extra 1K you were going to bike for me…I thought we had a deal.
36:48 185/135/40
Someone please tell me where the 800M marker is because I’m pretty sure I did a lot of extra running today.
You did go past the 800M marker…it is just past Erica’s – there is a rather faint “800” written next to telephone pole. There happens to be a snow stick right on the spot (but assuming that will be removed). You were too far ahead of me, so I could not get your attention tell you 🙂
35:40
#155 / #115 / #30
39:12 (ish?)
BS 115, FS 85, TG 20
Ryan, I agree about the run! I think I shuffled 800 meters! 😂
These are the days I force myself to show up!
30:41
145/115/30
32:28
185/135/35