Make History

Part 1

20 rounds:

Sprint for 10 seconds, as fast as possible

Rest 1 minute, walking.

Athlete’s will carry a stop-watch.

Rest 2 minutes

Part 2

Run for 8 minutes straight out down the Silver bike path

Turn around at 8 minutes and run back.

Week  4 – Final week

Build to a heavy front squat triple

Rest 2 minutes

Perform one set of max unbroken backsquats at the same load.

Gymnasty – V2 -Day 1

The focus for Gymnasty for this cycle will be handstand push-up strength, handstand walking skill development with pulling and core accessory work. Crushing, as always!

The Holiday workout will be at 11am, on Monday, May 21st. See you there!

Please sign in for class here https://crossfit204.sites.zenplanner.com/calendar.cfm

Benchmark – “Lumberjack 20”

20 Deadlifts (275/185lb.)

Run 400m

20 KB swings (70/55lb.)

Run 400m

20 Overhead Squats (115/75lb.)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24/20″)

Run 400m

20 DB Squat Cleans (50/35lb. each)

Run 400m

Week 3

Seated Presses 10-10-10-10-10

Rest 2 minutes

4 sets:

20 single arm dumbbell rows

20 dumbbell floor presses

Rest 60 seconds

3 sets:

20 rear delt flies

20 push-ups

Rest 60 seconds

1 set:

Max v-ups in 3 minutes