Courtney & Fenway are planning their Barbells for Boobs outfits. What are you gonna wear?
A.
Four sets of:
Deadlift x 4-6 reps @ 3111
Rest 20 seconds
Handstand Push-Ups x Max Reps
Rest 3 minutes
B.
Three sets for max reps of:
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest
Followed by WLC- Approved Breakfast at The Grille in Shallotte at 10:30am!
A.
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
B.
Two rounds for time of:
500 Meter Row
Thrusters (45, 33lb) x 25 reps
Pull-Ups x 15 reps
Weightlifting @ 6:15pm w/ Bob
Row 500 m @ 95%
rest 90 sec
Row 500 m @ 100%
Rest 5 minutes
4 rounds for quality:
4 Pull Up to Ring Invert
4 Wall Walks
12 Crunches (legs extended & heels raised 8 inch)
12 lying leg raises (with 4lb ball between heels
WLC @ 4:30pm
Back Squat PRs: Steve/ 356 Teisha/ 315
A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)
B.
Three rounds for time of:
Man-Makers x 10 reps
300 Meter Run
HIIT @ 5pm
WLC @ 6pm
Level 3 @ 6:15
A. Rope Climb & Muscle Up Skill Work
+
30 reps for time:
CJ – 135/95#
If you ask 100 people to define beauty, you’ll get 100 different answers. Most will falter and offer descriptions instead.
CrossFit athletes are now rejecting previous definitions of beauty and putting forth their own, a definition researched and confirmed in every workout and every rep.
“There are people who spend their entire lives allowing the reflection in the mirror to determine their self-esteem, submitting to a cultural judgment established decades ago. But in CrossFit gyms all over the world, mirrors are conspicuous by their absence. Fitness is gauged in reps, in speed, power, virtuosity. And beauty is measured in joy. And in pride,” says narrator Marty Cej.
CrossFit presents a new aesthetic based on function, performance and confidence.
“I love the way that CrossFitters look because it’s just so real,” says three-time CrossFit Games competitor Ruth Anderson Horrell, pointing to an aesthetic that’s born of a relentless pursuit of work capacity and the inner strength that comes from achieving it.
“It’s beautiful to be fit, but I think … anyone who carries themselves with confidence will be beautiful,” says Michele Letendre.
Four-time Games competitor Austin Malleolo agrees: “If you want to look good, do stuff well, and do what life demands of you, and everything else will fall into place.”
Video by Jon Gilbert and Marty Cej.
A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest between 8-10 minutes between your last back squat and Part B, but leave the weights on the bar when you finish, you’ll come back to this
B.
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible
WLC @ 6pm