Feb 4 2014
We had a very strong showing on our squats yesterday! As a coach and programmer it’s always a little bit of a stressful time when our squatting program starts asking us to hit 100% of our 1RM – it’s these days where we start to actually see if our program is working… Well, this program is working! Not only did we have no misses that I’m aware of but we had some people, who are relatively new, set brand new PRs!
It shows that smart programming, consistent hard work, trust, and follow-through can make vast improvements to both trained and untrained athletes.
“Fight Gone Bad”
3 Rounds – 1 min each station
Box Jumps (20 – everyone)
Push Press (75/55)
-Rest 1 Min Between Rounds-
This classic CrossFit workout was developed during training for BJ Penn who, after finishing, said “wow, that was like a fight gone bad.” The benchmark score everyone tries to get to is 300pts and top games athletes can hit 500+
(No, you can’t rebound your box jumps like they did – this is from a few years back)
3×8 Glute Ham Raises (Demo Video)
3×8 Front Rack Lunge Steps (Heavier than last week)
3 Hang Power Cleans (90% of 1RM HPC)