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Wednesday 01.15.14

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Diana, Nat, Amber, and Taylor. Keep your head down and spin those things!

Registration for the 2014 CrossFit Open begins today! When you sign up (which you're going to do, obviously) be sure to select CrossFit Sanctify as your affiliate team. Also, if you haven't seen them yet, there are some changes to the rules/format this year that may or may not affect some of you. Be sure to know these changes.

101

A1. Narrow-grip floor press, 10-8-6-4, add weight each set
A2. Pull-ups, supinated, 4x5, use whatever weight/band necessary to make each set challenging

Notes: A1 and A2 on 3 minute clock.

201

A1. Narrow-grip floor press, 10-8-6-4, add weight each set
A2. ME UB muscle-ups, 4 sets

Notes: A1 and A2 on 3 minute clock. If you don't have muscle-ups do whatever drills necessary (DEMO) to work toward them. Coaches will be able to offer more guidance in class. 

101 & 201

20 min AMRAP @ 80%:
20M/15F cals AD
20 abmat sit-ups
10 double KB clean & press (or jerk, DEMO)
20 steps, walking lunges

Notes: The goal with this workout is to move steady for the entire 20 minutes. Your heart rate should be elevated throughout but not maximal. Everything should be done with quality and purpose. We'll have multiple sets of the necessary equipment set up so grab/hop on whatever is open and start going.

Post loads and rounds to comments.


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