5/16/17 Workouts & News

Logging your workouts is important. You should log weights used,

movements done and how they felt. Logging helps in a number of ways.

1. Keeps you accountable

2. Tracks your progress

3. Helps you know when to increase your weights

4. Helps you scale (by knowing what you did in

a similar workout before and how it felt)

 

Use a notebook or the app MYWOD is a popular choice for apps.

 

CROSSFIT

2 minutes to find max rep of unbroken Chin ups (not pull ups)

-rest 2-

Every Minute on the Minute for 10 minutes

75% of Max UB CHIN Ups

 

***No more than 6 pull ups in a minute

May use bands to scale, but the band needs to be light enough

that you can't get more than 10 reps for the max portion

 

-Then-

 

As Many Rounds As Possible in 16 minutes

10 barbell thrusters (95/65)

10 toes to bar

200 meter run

 

*******************************************

 

FASTFIT

 

1 Minute at each station for 5 Rounds

Dumbbell Floor Press

Dumbbell Step Ups

TRX Rows

Hollow Hold

Rest

 

-Then-

Group Mobility




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