If You Didn’t Read Sunday’s Post… Go Check It Out After You Read This…
And… All 5:15AM Sessions Will Be Changed To 7:00AM This Week!!!
I’m Coming Back Tuesday…
One More Day Without My Ugly Mug In Your Pretty Faces…
An Old School Classic… With Giant Sets… And A Strength Finisher…
Giant Sets…
What Are “Giant Sets”???
Giant Sets… To Put It In Plain English…
Take A “Classic CrossFit” WOD Like “Helen”…
For Time…
3 Rounds:
400 Meter Run
21 American KettleBell Swings
12 Chin To Bar Pull Ups… TIME!!!
Now… Normally…
You Should Just Run Through This WOD Straight Through…
No “Mandatory” Rest Breaks… Just When You Feel Like Resting…
You Might Get A Little Faster… You Might Get A Little Slower… You Might Turn Into SuperMan/Woman… You Might DNF…
Depends On How You Started… Depends On How You Finished…
Giant Sets MAKE You Rest…
So That You Get A Little Bit Of Recovery…
And Hopefully Get Faster & Faster Each Round…
That Being Said… It Doesn’t Mean You Should “Half Ass” The 1st Round…
It Means Go As Hard As You Can… Round After Round…
So… Let’s Take “Helen”… And Break Her Up Into Giant Sets…
Oh Yea… And Once You’re Done…
You’ll Have The Remaining Session Time (The Rest Of The Hour…) To Establish A 3 Rep Max Front Squat…
NO CHEATING!!!
That Means…
5:15AM… You’re Done @ 6:15AM…
8:00AM… You’re Done @ 9:00AM…
12:00PM… You’re Done @ 1:00PM…
4:30PM… You’re Done @ 5:30PM…
5:30PM… You’re Done @ 6:30PM…
6:30PM… You’re Done @ 7:30PM…
Got It?!?!
See You Tuesday!!!
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ALRIGHT… HERE WE GO!!!
MetCon…
***KettleBell Swings… AMERICAN… Rx’d: M-53lbs/F-35lbs…***
***1 Min Rest Is MANDATORY!!! You Can Rest Longer… But No Shorter Than 1 Min… Pay Attention To The Clock!!!***
———————————————————-
For Time:
400 Meter Sprint
21 American KettleBell Swings
12 Pull Ups…
***1 Min Rest…***
400 Meter Sprint
21 American KettleBell Swings
12 Pull Ups…
***1 Min Rest…***
400 Meter Sprint
21 American KettleBell Swings
12 Pull Ups…TIME!!!
***3 Min Rest…***
Strength…
Remaining Session Time To Establish A…
1 Rep Max CLEAN
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3…2…1…GO!!!
Mando
RainCrossStrengthandConditioning 