Throwback Tuesday

Today's Article: 

You CAN do more. You CAN always do MORE - Talayna Fortunato

A.) Bench Press 5 x 5 @ 75%

- Rest 75s between sets

B.) Weighted Chin-Up (Rest as needed)

1 x 8 (Bodyweight)

4 x 6 across (Weighted)

C.) Weighted Dips (Rest as needed)

1 x 10 (Bodyweight)

4 x 8 across (Weighted)

D.) Strict Press (Rest as needed)

4 x 10 across

E.) Barbell Curls (Rest as needed)

4 x 10 across

F.) Core Circuit x 3 rounds 

(for quality, but keep moving right through)

AbMat Sit-up x 20

Weighted Hip/Back Extension x 12

Med Ball Slams x 20
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*Reminder: Reebok CrossFit ONE ROAD TRIP!

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Old School (Upper Body Strength)

I decided I wanted to take Mike through one of my old school workouts that I saw a lot of success on. Sometimes you just need a little change of pace, and this definitely was a great stimulus.

Mobility:

PVC Shoulder Dislocator x 10

Wall Slide x 10

Quadruped T- Rotation x 8 (Each Side)

Warm-Up: 3 Rounds 

(Rest 20s between exercises)

Plyometric Push-up x 3

Pushup to T- Rotation x 5

Prone Scaption x 8

Strength: Bench Press (3 x 3) 

(Wendler Week 2, cycle 2)

(Rest 3–5 minutes between WORK sets)

70% x 3 +5lbs

80% x 3 +5lbs

90% x 3 +5lbs

-Percentages based off of 90% of your (1RM) PLUS 5lbs (ex. if your max Bench Press is 225#, your percentages will be based off of 90% of 225# + 5lbs (205# + 5lbs).

B.) Weighted Chin-up 

1 x 8 (BW) 

4 x 6 (Weighted) 

C.) Weighted Dips 

1 x 10 (BW) 

4 x 8 (Weighted) 

D.) Strict Press 

4 x 10 

(Superset)

E1.) Hammer Curls 3 x 10 

E2.) Med Ball Clench Pushups 3 x 10