Also, we will be going BOWLING 11/22! Mark the calendar if interested.
"It takes one person to forgive, it takes two people to be reunited."-Lewis Smede
"CrossFit"
A. Barbell reverse lunge steps 5x10 alternating
B."Bergeron Beep Test"
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
OR
5
5
5
From Ben Bergeron
From Ben Bergeron
This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.
By the way...Spealler got 17 rounds + 16 reps.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.
By the way...Spealler got 17 rounds + 16 reps.
"Weightlifting"
A. 2 snatch (floor,hover)+ 1 overhead squat
B. Snatch pull(w 5s pause at knee) 5x2
C. Squat 3rm (5sets)
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