Well, I needed a suitably intimidating title, but truth be told, the goal is never to "wreck" anybody, or even put them in harm's way... the objective is simply to prepare you. To prepare your body for the challenges ahead (in crossfit or outside of it) and probably more importantly to prepare your mind so that future workouts, life situations, or physical stressors are not nearly as daunting.
That's what I think the true power of CrossFit training is... it essentially breaks down our conception of what is possible for us to accomplish. I know that sounds a bit over the top, but I've seen it more times than I can count. I've seen people change through training hard, and always in a good way - towards greater confidence, a more outgoing and engaging attitude, or even just exuding inner strength.
So this workout is a tough one, but you'll get through it, and you'll be stronger for it.
Good luck, have fun
TRAINING MONDAY TUESDAY
WARM UP: 3x
jumping jacks x 20
plank t rotations x 4/side
Prone scorpions x 4/side
samson stretch x 2/side
WOD: THE WRECKONING
2 rounds for time of:
15 Clean & Jerks, 135/95 lbs 15 Chest-to-bar Pull-ups 15 Lateral Burpee Over Bars 15/12 Row Calories
15 Front Squats, 135/95 lbs 15 Toes-to-bars 15 Lateral Burpee Over Bars 15/12 Row Calories
Rest 3 mins
40 MINUTE TIME CAP!
Jump on in to a tough and fitness building start to the week. Pace yourself on the first round, not going slowly, but looking to have a consistent pace of work. break up the gymnastics and barbell as needed, try for sets of 5 burpees then smooth on the row.
FG3: regular pullups, bar weight 115/75
FG2: assisted pullups, hanging knee raise, bar weight 75-95/55-65
FG1: consider 1 round, scaled as needed
CP1: 105/155, 5 bar muscle ups after each row
CP2: 25 reps of gymnastics, 10 bar mu, bar weight 185/125
Extra coaching time of clean and jerks
3 rounds for time of:
15 hang clean and jerks (55/75), 15 jumping pullups or ring rows, 15 burpee step over bars, 15/12 row calories