4/9/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

Heres a Good read for you GETFITCNMIers about breaking that mental barrier you have:

“Breaking The Mental Barrier”

Josh Bridges & Chris Spealler 2011 CrossFit Games

WOD

A.
Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Pull-Ups x Max reps @ 21X0
Rest 3 minutes

B.
Complete as many rounds and reps as possible in12 minutes of:
Renegade Rows x 10 reps
24″/20″ Box Jumps x 20 reps
200 Meter Run

Renegade Row demonstration

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
L-Sit x 30-45 seconds
Kettlebell Push Press & Hold x 8-10 reps @ 10X2
(stabilize overhead for 2 seconds)

B.
Five sets of:
Hang Clean + Clean + Front Squat + Jerk
Rest as needed

Build over the course of the five sets to something heavy.

C.
Three sets for times of:
Overhead Squats x 8 reps
*Set 1 – 95/65 lbs
*Set 2 – 115/75 lbs
*Set 3 – 135/95 lbs
Rest 2 minutes

All sets must begin on the floor, don’t bend over to touch the barbell until you hear “GO.” Figure out how quickly you can cycle these, and have a partner strictly judge your reps . . . if you don’t lock out your hips and knees at the top of the squat, you had better hear “NO REP”, or your training partners clearly don’t want you to succeed.

D.
Complete as many rounds and reps as possible in 9 minutes of:
10 Thrusters (135/95 lb)
10 Chest-to-Bar Pull-Ups
10 Handstand Push-Ups

 

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