Take 15 minutes to build to a heavy Split Jerk
3 rounds for time of:
185/95 lb Deadlift x 15 reps
Handstand Push-Ups x 20 reps
Pull-Ups x 25 reps
Double-Unders x 30 reps
About the above picture: Eileen Quinn of CrossFit 908 (NJ) tapes the handle of the rope to her wrist, so that she can do double unders.
If that doesn’t motivate you to learn DUs, nothing will!
9 x 200 meters w/45 secs rest between sets (18 minute time cap and rest any remaining time)
(maintain splits within 1-3 seconds)
7 mins Max Burpees
Score = total burpees minus slowest split
If you have a watch with a split function, or stopwatch, please bring it!
B. Clean: 5-5-5-5-5 (80%)
C. Band Pull-Aparts: 3 X Max Effort
“Here comes the Pain Train!” -Terry Tate
A. Front Squat: 5-5-5-5-5 (80%)
B. Strict Pull-Ups: 3 X Max Effort
C. 8-min AMRAP:
3 Handstand Push-Ups
“If you believe, you have already traced the first steps towards achievement.” -Rickson Gracie
A. Burgener Warm-Up
B. Burgener Skill Transfer Exercises
C. Snatch: 3-3-3-3-3 (80%)
6 X 200m
Rest 20-sec between sprints
Post fastest time
E. Coach-Led Stretch
“…the two lifts are functional movement patterns that have a big carry-over to all segments of athletics, either as a team or as an individual.” -Mike Burgener
Newport Crippler on Steroids:
45 Body-Weight Back Squats
1.25 mile Run
If you own a jump rope, bring it to ALL CFE classes!
Competition Team(s) try-outs were a monumental success! I appreciate everyone’s involvement and effort during our try-outs. Here’s how it all shakes out…
We have enough athletes for several teams: one Rx Team, two Scaled Teams, and one Master’s Team.
COMPETITION TEAM MEMBER REQUIREMENTS:
- Competition Team members will need to attend extra team workouts each week. NO EXCEPTIONS. These times will be set based on availability of team members and gym schedule.
- Competition Team members must be Unlimited members (if you are not, we can upgrade you). There will also be costs associated with each competition. NO EXCEPTIONS.
- Competition Team members must be available for at least 75% of the Capital Affiliate League Winter Season Dates. NO EXCEPTIONS.
ALL Competition Team members are to register for Capital Affiliate League Winter Season. CAL Winter Season Early Bird Registration ends on FRIDAY, 07 December 2013. Early Bird registration is, $150.00 per athlete; regular registration is, $165.00. GET ON IT!
Chris James 5.0
A. Bench Press: 5-5-5-5-5 (80%)
B. Band Pull-Aparts: 3 X Max Effort
C. For Time:
30 Box Jumps (24/20)
60 Wall Ball (20/14)
90 Double Unders
D. Coach-Led Stretch
“Over-reliance on ergogenic devices such as lifting belts, hand grips, bandages for the joints, special shoe inserts, wedges under the heels for squatting and elasticised training suits can modify the neuromuscular system to such an extent that efficient or safe training without them becomes difficult.” Mel C. Siff, PhD