Thursday 5.3.18 CrossFit

Box Brief:
1st Friday Happy Hour tomorrow!
View May Programming & Intents


Paused Back Squat (5×5 @ 55-63% w/ 1sec pause in bottom)
100% Coach call, every 60sec
Every 2min for 4 rounds
2a) Seated Box Jumps 4×5 building height
2b) Front Rack Reverse Lunges: 4x6ea. (challenging UB weight, from rack)

Intent: Today we are focusing on strength work only with a GPP/Accessory finisher. Back Squats should be slightly heavier than last week with each set still explosive out of the hole. All of the accessory work should be challenging.


DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#

In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Intent: Hero WODs are quite demanding on the body and this is now different with 3 global movements. A short time domain, 10min, shoudl allow for equal split times, while maintaining a max HR in the low 90s.


Worlds Greatest Stretch x 20-30s each pose