Latest news

April 23, 2014

WOD:

1) SNATCH COMPLEX: 1-1-1-1-1
1 Complex will consist of 1 Power Snatch, 1 Snatch, 1 Hang Snatch, 1 Overhead Squat.

2) 3 ROUNDS AQAP:
10/SIDE ALTERNATING DUMBBELL or KB SNATCH
15 TOES-TO-BAR
20 BURPEES

April 22, 2014

photo 2 (20)photo 3 (23)

 

 

 

 

 

 

 

 

 

 

 

WOD:

1) CLEAN COMPLEX: 1-1-1-1-1-1-1-1
1 Complex will consist of 1 Power Clean, 1 Clean, 1 Hang Clean, and 1 Jerk. 

3) BENCH PRESS:

1*10 60%
1*8 70%
1*8 70%
1*8 75%
1*8 75%

 

 

April 21, 2014

Some Events coming our way…keep your calenders posted!

Saturday May 3rd, Race For Stace 5k Run/walk. 9am. Sign-up at the box.

Saturday May 24th, CFP’s Memorial Day “Murph” from 10am – 2 pm. More info on this later.

Friday May 30th – June 1st, North East Regionals. A group form the box will be going for the weekend to Canton, Mass. More info and sign up at the box.

 

 

WOD:

1) BACK SQUAT:
1*10 65%
1*8 70%
1*6 75%
1*6 80%
1*Max reps 80%

 

2)  10 MINUTE AMRAP:
7 POWER SNATCH 95/65
14 WALL BALLS 20/14

 

 

April 18, 2014

photo 1 (22)

 

WOD:


1) DEADLIFT:
1*10 60%
1*8 65%
1*8 70%
1*6 75%
1*6 80%
Warm-up as needed. Rest 2-3 min max between sets.

2) AQAP:
800M Run
30 HANDSTAND PUSH-UPS
30 OVERHEAD SQUATS 135/85#

Scaling discussion at the box. Sub strict DB Press for HSPU.

 

 

April 17, 2014

WOD:

1.) AQAP:
RUN 4 x 400m
Or
Row 4 x 500m
Rest about 2 min between sets. These should be 100% Efforts.

 

2.) Thanks to CrossFit Invictus
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

 

 

 

 

April 16, 2014

WOD:

1) BENCH PRESS:
1*10 60%
1*8 65%
1*8 70%
1*8 75%
1*8 80%

Warm-up as needed. Build as heavy as possible on each set. Rest 2-3 minutes between sets. 

2) AQAP:
50 WALL BALLS 
25 HANG POWER CLEANS 185/115
8 ROPE CLIMBS 15FT

 

April 15, 2014

WOD:
1) SNATCH BALANCE: 5 SETS OF 3
Build as heavy as able. Rest 90-120 seconds between sets. Focus on catching the bar as low as possible, this shouldn’t be a Push Jerk to Overhead Squat.

2) SNATCH: 10 SETS EMOTM X 1 REP
Start at 60% of your 1RM. Build as heavy as you can, get as many reps at 80% or higher as you can.

3) 10 MINUTE AMRAP:
40 DOUBLE-UNDERS
10 CHEST-TO-BAR PULL-UPS

April 14, 2014

WOD:

A.) BACK SQUAT:
1×10 65%
1×8 70%
1×8 75%
1×8 80%

B.) 15-12-9 – AQAP:
THRUSTERS 135/95
JUMP OVER THE BOX 24/20

 

 

 

Jules,Nancy,Lilly, Post workout sit-ups!

Jules,Nancy,Lilly, Post workout sit-ups!

WOD:

A.) Complete For Time:
Run 400m
3 rounds of:
7 Power Snatch (115/75)
21 T2B (scaling options discussed at the gym)
Run 800m

 

B.) In 15 min establish a max weight Pull-up.

WOD:

A.) 3-4 rounds of:
1 min Max Effort Bar Muscle-Ups or Ring MU’s
1 min Rest
1 min ME SDHP (95/65 lbs)
1 min Rest
1 min ME Split Jump lunges
1 min Rest
If you do not have MU’s yet, sub with max effort Ring Dips

 

B.) 3 Rounds of:
10 Barbell roll-outs
10 SL Deadlift

WOD:

A.) Clean & Jerk: 12 min EMOM x 2 Reps
Start at about 60% of your max lift and increase every minute. 

 

B.) 12 min AMRAP:
8 Front Squats (115/75)
10 Pull-ups
12 Box Jumps (24/20)

 

 

Thank you all who were able to make it to our party Saturday. It was great to have many of our members together outside of a workout.

Strength cycles will start this week. These workouts will be mixed in with the rest of our programming. The idea is to maintain our metabolic output in all areas but focus on building strength in certain major lifts.

Here is a interesting post about training for distance running with out long repeated hours on the road.

 

image

 

 

WOD:

“CrossFit Total”

Your Goal To Is Find Your One Rep Max Through 3 Attempts At Each Lift. All heavy attempts must be done with perfect form. If your technique is not perfect then you should not be increasing loads for a heavier lift.

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

*The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.*

Reminder that tomorrow we will be having our one year BBQ celebration following morning sessions. Bring a friend and come kick back with us from 12 pm to early afternoon!!

 

photo

 

 

 

WOD:

 

A.) Deadlift: 3-3-3-3-3-3-3
Increase load over 7 sets. Go heavy here and have fun as long as form is perfect.

 

B.) 9 min AMRAP:
Cash In: Row (1000 meters men/750 women)
With remaining time: KB Snatch (53/35 lbs)

Reminder that this Saturday following our morning hours we are having our 1 year B-Day party for CFP. BBQ will start around 11:30-12 when people finish up their workouts and go into the afternoon. Bring a dish to share and own beverages. New summer apparel orders too.

We have a movie to re-cap the year that we will start around 1 pm. Bring a friend and come kick back at CFP!

 

WOD:

A.)
Power Jerk: 2-2-2
Split Jerk:1-1-1

B.)

“J.T.”

In Honor of Navy Petty Officer 1st Class, Jeff Taylor. Taylor was one of 16 troops killed when a MH-47 Chinook Helicopter was shot down in Afghanistan on June 28, 2005.

21-15-9
Handstand Push-ups
Ring Dips
Pushups
Scaling options discussed at the gym

 

 

 

During our 1 Year Party this Saturday some things to note; new membership discounts, summer style apparel orders, new member raffle, slide show to re-cap the year.

If you have any awesome photos you would like to add to the movie, pass them along to crossfitplattsburgh@gmail.com before Friday.

 

WOD:

A.) Take 15min to establish today’s heavy Clean.
Focus on full cleans. Go heavy as long as speed and mechanics are there.

 

B.) In Teams Of Two:
12 min AMRAP:
Power Clean (135/95 lbs)
25 Ab-mat Situps
Partner can not return to the cleans until all 25 sit-ups are finished.

 

Top Mens Score for 14.5


 

 

Awesome job to all of CFP athletes and members during the Open season. Great workouts and support from everyone!

Now that the Open is over we will be starting some “Off-Season” Programming soon. Take this week as a little mental break and get ready for 2014.

Save the date! This Saturday is our one year B-Day Party! Following our Saturday workouts we will have a BBQ at the box from 12pm to whenever… Bring a dish to share and your own beverages. Slide show and membership additions to be going on also.

 

photo

 

 

WOD:

4-5 Rounds For Reps/Time:
Max Reps BW Bench Press
Max Reps Pull-ups
45m Dog Sled Sprint
Rest As Needed

 

 

 

photo (37)

photo (36)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

We are scheduled for our open competition workouts tomorrow between 9:30am-1pm. 10 am free trial workout is still open for anyone interested in checking out the gym. The more support for the workouts the better, bring a friend by to see some intense workouts! CFP’s Athletes have been killing it! If you are unable to make the workout for Saturday, you can get your open workout in today.

Also, CFP turns 1 year old April 5th (Next Saturday). We will be having a party from 1-4 following our Saturday workouts. BBQ/food and slide show from the past year. List of what people are bringing is started at the gym. Hope everyone can make it!

WOD:

A.) 10 min AMRAP:
30m Farmers Carry
30 Walking Lunges

B.) Chose 1 mobility drill for:
Shoulders/Hips/Thoracic Spine
Spend 2 min/side for each.

 

 

 

Saturday or Today:

WORKOUT 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. Thrusters
Bar Facing Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. Thrusters
Bar Facing Burpees

 

Hey gang, Check out the open workout 14.4 announcement tonight at 8pm live on the Games Site.

Also, like last week we are scheduled for our open competition workouts Saturday between 9:30am-1pm. 10 am free trial workout is still open for anyone interested in checking out the gym. The more support for the workouts the better, bring a friend! If you are unable to make the workout for Saturday, you can get your open workout in Friday.

WOD:

A.) Warm-up:
30s L-sit
30s max DU’s
Muscle-up sets or Progressions
Repeat as necessary.
Spend 5 min mobility drills for least mobile area you have.

B.) 2 Rounds of:
Row 1000m
Movement of choice. (Not something you are already perfect at!)

 

 

 

WOD:

1) 20 Minutes EMOM, Odd, 5 Deadlifts, Even, C2B Pull-ups.

Pick a rep count for pull-ups and weight for Deadlifts you can maintain for all 10 minutes. Deadlifts should be heavy.

2) Back Squat: 10-12-14-16-18-20

Warm-up as needed. Rest 2-3 minutes between sets max. All reps HBBS.

 

 

Dog Sled Chev

Dog Sled Chev

 

WOD:

 

A.) Take 15 Min to establish heaviest Turkish Get-Up

B.)
4 min AMRAP:
12 Shoulder to Overhead (95/65 lbs)
12 Burpees O/Bar
Rest 2 min
4 min AMRAP:
10 Shoulder to Overhead (115/75 lbs)
10 Burpees O/Bar
Rest 2 min
4 min AMRAP:
8 Shoulder to Overhead (135/95 lbs)
8 Burpees O/Bar

This is the last week of Open programming. Competitors strength cycles and changes to programming will be coming. More on that later.

Workout 14.5 is coming quick and we hope to end the open season with a bang! Following Saturdays Open WOD we will have a little lunch BBQ if the weather is nice. Bring some friends to see the competition and add to the energy in the box.

Also, Next Saturday we are having a B-day party to celebrate CFP’s 1st year open. We will have Saturdays sessions open as usual then following the workouts we will have a potluck lunch/BBQ and some beverages from 12-3ish. Slide show to recap the year will take place sometime after noon. Everyone who has been part of the box is welcome, bring some friends.

 

WOD:

A.) Thrusters: 6-6-6-6-6
Increase loads over each set to establish today’s heaviest 6. Rest NO more than 3 min between sets.

B.)  BULGARIAN SPLIT SQUAT: 3 X 8/SIDE
Warm-up as needed. Rest 90-120 seconds between sets.

C.) Extras
4 x 15 GHD Sit-ups/Back Extensions

 

 

Hey crew we are scheduled for our open competition workouts tomorrow between 9:30am-1pm. 10 am free trial workout is still open for anyone interested in checking out the gym. The more support for the workouts the better, bring a friend by to see some intense workouts! If you are unable to make the workout for Saturday, you can get your open workout in today.

Also, CFP turns 1 year old April 5th. We will be having a party from 1-4 following out Saturday workouts. BBQ/food and slide show from the past year. Hope everyone can make it!

image (14)

WOD:

A.) 3-4 Rounds Individual for time:
30 m Dog Sled Sprint
30 DU’s
15 Burpees

B.)

Take 20 Min and Prep for 14.4

 

 

 

 

Saturday WORKOUT 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Hey gang, Check out the open workout 14.4 announcement tonight at 8pm live on the Games Site.

Also, like last week we are scheduled for our open competition workouts Saturday between 9:30am-1pm. 10 am free trial workout is still open for anyone interested in checking out the gym. The more support for the workouts the better, bring a friend! If you are unable to make the workout for Saturday, you can get your open workout in Friday.

 

WOD:

 

A.)
Bench Press: 6-5-4-3-3
Rest no more than 3 minutes between sets.

B.) Establish 1 Min Maxes For:
Pull-ups
HSPU
Box Jumps
Jump Squats

Repeat as you wish. Rest 3 Min Between Efforts.

 

 

WOD:

A.) Death By Clean & Jerk (135/95 lbs)
1 C & J min 1
2 C & J min 2
3 C & J min 3
4 min 4
5 min 5
etc….until you can no longer make the reps/min

 

B.) 5 Min AMRAP: Back Squat @ ~ 65% 1RM
At the top of every minute do 5 Burpees

WOD:

 

A.) 15 min work on a non-barbell weakness of choice.

I.E… Handstand Walk, HSPU, Muscle-ups, Pull-ups, Pistols, KB Snatch, Dips, DU’s etc…

 

B.) For Time:

20-18-16-14-12-10-8-6-4-2 rep rounds of:
Split Jumping Lunges
KB Swings
Push-ups

 

 

Some action from 14.3…

image (13)

image (12)

 

 

WOD:

A.) Hang Snatch: 1-1-1-1-1
Focus on speed and mechanics. If you Power Snatch finish with a OHS.

 

B.) 12 min AMRAP:
5 Thrusters (115/75 lbs)
7 Hang Clean
9 T2B

 

Hey crew we are scheduled for our open competition workouts Saturday between 9:30am-1pm. 10 am free trial workout is still open for anyone interested in checking out the gym. More of our athletes and members have been able to make this time than other hours. The more support for the workouts the better, bring a friend! If you are unable to make the workout for Saturday, you can get your open workout in today.

Use today as a prep day for the open workout Saturday. Get an understanding of weight changes and prep for the movements.

 

WOD:

A.) 3 Rounds For Max Meters:
2 MIN Row
1 Min Rest

B.) Bench Press: 3-3-3-3-3
Rest 3 Min Between Sets

 

 

 

For Saturdays Open:

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

 

 

 

*There will be no morning workouts today due to the storm. First workout will be back on for regular evening schedule*

Also, we are changing the primary time for the Open competition workouts to Saturday between 9:30am-1pm. More of our athletes and members have been able to make this time than other hours. The more support for the workouts the better! If you are unable to make the workout for Saturday, Friday is still open to do your workout.

 

 

Paul and Isaac on 14.1

Paul and Isaac on 14.1

 

 

WOD:

A.) 20 MIN EMOM:
EVEN: 3 Back Squat @ 85%
ODD: 10-15 T2B  Or 10 GHD Situps

B.)With Remaining Time:
Work on weaknesses. These can be mobility issues too. I.E.. Variations of Pull-ups, Push-ups, Snatch, Dog Sled, Handstands, Rowing…

 

Hey CFP, snow storm headed our way and it looks like its going to be a pretty good one. Check out our Facebook page tomorrow for updates regarding closings etc… Hopefully it isn’t that bad and we are open as usual.

Also, we are changing the primary time for the Open competition workouts to Saturday between 9:30am-1pm. More of our athletes and members have been able to make this time than other hours. The more support for the workouts the better! If you are unable to make the workout for Saturday, Friday is still open to do your workout.

 

WOD:

A.)
Strict Press: 5-5-5
Push Press: 3-3-3
Push Jerk: 1-1-1
Rest 2 Min Between Sets

B.)
7 Min AMRAP:
1 Box-Jump-Over
1 Burpee
2 Box-Jump-Over
2 Burpee
3
3
4
4
ETC….

Check out the top score for the ladies in 14.2

Great lifts on workout 14.2 everyone! OHS and Pull-ups…tough combination.

 

photo (29)

 

 

WOD:

A.) Spend 15 min working on Muscle-ups OR Muscle-up progressions

B.) 12 MIN EMOM: 3 Hand Release Deadlifts
Start at a met-con Deadlift weight and increase load over the 12 min

B.) 2 Rounds For Max Reps:
2 MIN: Wall-ball shots
2 MIN: SDHP
1 MIN REST

 

 

 

 

If you were unable to do workout 14.2 Friday or this weekend be sure to do it today and have scores in by 8pm. Awesome job to everyone who was able to improve on their chest to bar pull-ups!

Reminder, April 5th (weekend after the last Open workout) we will be having CFP’s 1st B-day party! This will be similar to our New Years Eve gathering. More details later. Just giving another heads up so everyone can make it!

 

 

Working the pull-up rack!

Working the pull-up rack!

 

 

 

WOD:

A.) Take 10 min to establish a heavy 3 Rep Front Squat
Use ~ 5 sets of increasing loads to find your heavy 3.

B.) EMOM for 10min:
1 Hang Clean + 4 Burpees

C.) Complete AMRAP in 8 min of:
Acending reps of: 1,2,3,4,5,6,7,8,9 etc…
Clean & Jerk (135#/95# lbs)
Box Jump (30″/24″)
 
 
 
 

14.2 is here. Bring a friend to watch the workout starting at 4:30pm, the more support the better! Check HERE for the movement demo and standards.

 

WOD:

WORKOUT 14.2

Every 3 minutes for as long as possible complete:
From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups
From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups
From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

 

Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the Scorecard for assistance in calculating the rep total.

Time Bonus
This workout begins as a standard three-minute couplet of two rounds of 10 overhead squats and 10 chest-to-bar pull-ups. If you complete all 40 reps (two complete rounds) before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead squats and 12 chest-to-bar pull-ups. If you complete all 48 reps (two complete rounds) before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead squats and 14 chest-to-bar pull-ups. If you complete all 56 reps (two complete rounds) before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. Sixteen reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.

Your workout is over whenever you do not complete two full rounds of the couplet within the time cap and your score will be the total number of reps you complete

Happy Open workout 14.2 Eve everyone! Check out the GAMES SITE tonight for the workout announcement and live demo competition at 8pm. Open workouts will run similar to last Friday. All other members are encouraged to do the workouts too while those competing are being scored. Bring some friends by to support the competition!

 

photo (28)

 

 

photo (27)

 

 WOD:

A.)
Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills and spend 10-12 minutes with them.

B.)
Complete For Time:
5 Min AMRAP: Double-Unders
Rest 5 Min
Row 1500m

 

 

 

WOD:

A.)
Every Two Min, On The Min, For 8 min: 5 Squat Cleans + 5 Shoulder to Overhead (@ 70% 1RM)

 

B.)

Three Rounds For Max Reps of:
1 Min Shoulder 2 Overhead (135/95lbs)
Rest 1 min
1 Min KB Swings
Rest 1 min
1 Min T2B
Rest 1 min

 

Neat video from CrossFit Main site:

photo (26)
WOD:

 

A.)
Weighted Pull-up: 5-5-5-5-5
Weighted Dips: 5-5-5-5-5

 

B.)
Complete AMRAP 15 min:
6 Rope Climbs
500m Row
40 Push-ups
30 Pull-ups
20 Box Step-ups (50/30 lbs  DB’s)
10 DB Snatch (Each Arm) (50/30 lbs DB’s)

 

First of all.. awesome workouts from everyone who threw down for Open workout 14.1! When it really came down to it most of you were able to stick out the DU’s and put up some pretty good numbers. We will be doing the same type of setting for all of the Fridays during the open. If for some reason you were unable to get your workout judged, be sure to come by the gym and do it before tonight is over. Submission deadline is 8pm.

 

image (11)

 

 

WOD:

A.)
OH Squat 3-3-3-3-3
Increase loads over the course of 5 sets.
Rest 2-3 min between sets

B.)
Complete AQAP:
20 Thrusters (100/65 lbs)
15 Power Cleans
30 Box Jumps (24/20)
15 Power Cleans
20 Thrusters (100/65 lbs)

 

 

Hey crew, the Open  is here! We will be doing the workouts every Friday night during regular scheduled hours. Everyone else will also be able to perform the workouts as well. Check out the movement standards demo video on the GAMES SITE. Open competitors will be judged for every workout, we will run these in heats, first come first serve. Bring a friend / family along to watch some workouts!
WOD:

 

WORKOUT 14.1

MEN includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

THE OPEN  WORKOUT 14.1 IS ANNOUNCED TOMORROW NIGHT 8PM. IF YOU HAVEN’T ALREADY SIGNED-UP MAKE SURE YOU DO SO NOW AND SELECT CROSSFIT PLATTSBURGH AS YOUR AFFILIATE. ATHLETES PARTICIPATING IN THE OPEN WILL BE DOING THEIR WORKOUTS FRIDAY NIGHTS. WE WILL RUN THEM FROM ROUGHLY 4:30-7:30 PM. BRING A FRIEND/FAMILY/ANYONE IN TO WATCH AND CHEER ON THE WORKOUTS. THE MORE THE BETTER!! OTHER MEMBERS WILL BE ABLE TO DO THE OPEN WORKOUTS AS WELL DURING THE REGULAR SCHEDULED WORKOUT HOURS.

Also, BIG NEWS! CFP is turning 1 year old APRIL 5th. Following our Open season we are planning to have a big party at the box to celebrate our 1 year, as well as all of our members participation in the Open. The get together will be similar to our New Years Eve gathering. Just wanted to give everyone a heads up in advance.

 

photo (25)

WOD:

You may choose to do B before A if you wish.

A.)

20 MINUTE EMOTM: ODD, OPEN PREP, EVEN, MOVEMENT OF CHOICE

Open Prep movement can be any of the following, Chest-to-bar Pull-up, Toes-to-bar, Burpees, Box Jumps, DU’s, Wall Balls, Deadlifts, or Shoudler-to-Overhead. Movement of Choice can be anything you like. Both movements should be movement that you are weak at. Don’t go crazy with volume here, try and focus just on mechanics.

B.)

For Times:

Row 700m
Rest 2 min
Row 600m
Rest  2 min
Row 500m
Rest 2 min
Row 400m