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Wednesday 140521

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Tom M. during last week's back squats. I really appreciate this guy's diligence in putting in the effort day in and day out. He just quietly goes about his business and is steadily making progress as a result. Keep it up Tom!


A. Rolling hollow/arch holds on floor (aka Bananas), 3 sets of 2x15 sec each (1 min per set)

101 (if your upper body push/pull ratio <60%)

A1. Push-up, 6x5 @30X0
A2. Pull-up (pronated), 6x3 @30X0

Notes: A1 and A2 on a 2:30 clock. This is the last week with these movements so really push the loads.

201 (if your upper body push/pull ratio >60%)

A1. Ring push-up, 6x5 @30X0
A2. Pull-up (pronated), 6x3 @30X0

Notes: See 101.


On the first minute: 10 t2b
On the second minute: 10 burpees
On the third minute: 10 push presses, 101 - 95/65; 201 - 115/75

Notes: Where you start does not matter. Focus on maintaining a consistent pace throughout the 18 minutes. Practice breathing while you're working and see how fast you can complete the work each minute without dropping off the pace.

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