08/16/2019

08/16/2019

  August 16, 2019
08/16/2019

Luke all smiles on the Assault Bike.
Mindset
“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

OPEN/PERFORMANCE
Blockbuster (3 Rounds for reps)
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike or Erg Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike or Erg Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike or Erg Bike
Max Rounds of “The Chief” (175/125)

*Only completed rounds of “The Chief” count as a rep!

**1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats**

Rx Plus (OPEN) As written
Rx (PERFORMANCE): 115/85, 135/95, 155/105

Target:
1 – 5-6 reps
2 – 6-7 reps
3 – 6-7 reps
FITNESS
Blockbuster (3 Rounds for reps)
AMRAP 5:
Buy-In: 50/35 Calorie Row
Max Rounds of “The Chief” (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 35/25 Calorie Row
Max Rounds of “The Chief” (115/85)

Rest 5 Minutes

AMRAP 5:
Buy-In: 20/15 Calorie Row
Max Rounds of “The Chief” (135/95)

*Only completed rounds of “The Chief” count as a rep!

**1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats**

Rx (FITNESS): As written

Target:
1. 6-7rpes
2. 5-6reps
3. 5-6reps
Next Level
Power Clean
10-Rep Touch & Go Power Clean

Working on barbell cycling today, building to a heavy 10-Rep Touch & Go Power Clean
You are allowed to pause in the front rack and at the hips, but not on the ground
When building up to your heavy set of 10, complete sets of 5-7 at the lighter weights
Once you feel like you are in your true “working sets” is when you should start going with sets of 10
See movement prep below for a possible warmup/working set breakdowns

Metcon (3 Rounds for reps)
GYMNASTICS CONDITIONING

3 Giant Sets:
Max Strict Handstand Push-ups
50′ Dumbbell Front Rack Walking Lunge
Max Strict Handstand Push-ups

Rest 2 Minutes Between Sets

*Score is total # of HSPU
**Athlete choice on DB weight

Rx Plus: As written
Rx: Elevated Strict HSPU
Scaled: Standing DB Strict Press (35/20)