Get your scores in!
Becca repping out the wall walks! Photo - Oscar Bravo
With one more day to go to get 22.1 in the books, make sure to get registered at games.crossfit.com and get your score in prior to 5pm Pacific time! There is absolutely no wiggle room on this, trust me.
Also, if you're on the fence about signing up, right now I believe we have 53 people registered, how bout we try and get to 60? You might as well and you're going to do the workouts in class anyways!
Week 1 has shown some incredible efforts across the board, in addition to some strong team spirit from teams (including a certain team getting matching headbands!). Stay tuned for Tuesday's post for details about the Intramural scores from week 1. I'm sure week 2 will bring even more opportunities for new PR's and overcoming challenges!
TRAINING MONDAY TUESDAY
WARM UP: 3 x
10 plate floor to overheads
10 cossack squats
Dowel front rack stretch x 30s per side
STRENGTH: 2 HANG POWER CLEANS and 1 SPLIT JERK
Every 2 mins for 12 mins.
Build as you go over the 6 sets to a tough complex
WOD: E4M quality intervals
This series is all about executing quality reps, pushing the weight on the thrusters, and maintaining a steady pace on each interval. Feel free to adjust the weight on the thrusters as you go through the intervals too.
Every 4 mins for 20 mins do:
7 Thrusters, 115/75 lbs
9 Lateral Burpee Over Bars
11 Chest-to-bar Pull-ups
FG3: 65/95, regular pullups
FG2: 45-55/65-75, jumping pullups, burpee step overs
FG1: scale as needed
CP1: 135/95, option of more CTB or alternate with Bar Muscle ups (scaled to your abilities, 2 sets max)