Friday 6.2.17
June 1, 2017
Tuesday 6.6.17
June 6, 2017
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Monday 6.5.17

crossfit 1401 warmup

This will be a transitional week. Not a full deload week, but a a chance to reset ourselves mentally between training cycles. Announcing our next training cycle below, to start this coming Monday…

In our previous cycle, “Silverback”, we built the body from the ground up developing a functional base of strength to work with. “Grunt Work” takes us to the next level, layering in stamina squatting, barbell cycling, and unilateral dumbbell work. Think of “Silverback” as setting the foundation of a house, whereas “Grunt Work” builds in the integral framing of the finished product.

This cycle will be challenging. Stamina training isn’t always the sexiest, but it is by far the most rewarding. Lets go to work

1.“DROP THE HAMMER”

For Time:
21 Deadlifts (225/155), 120 double 
unders
15 Deadlifts (225/155), 90 double unders
9 Deadlifts (225/155), 60 double unders

2.Alternating EMOM x 12 (4 Rounds):

Minute 1 – 10 DB front rack step up 
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 18/14 Calorie Row

If we do not have a GHD, complete 15 weighted abmat sit-ups. Hold a light plate (5, 10, or 15#) across your chest to force not only a weighted sit-up, but a “strict” sit-up (whereas arms can be used otherwise to kip).

This is a more aggressive calorie count on the row, and will require a good effort to clear the calories in the minute. If we are still working on calories at the 50 second mark of the first round, cap our efforts there and aim to match that count in each round thereafter.