Thursday October 14th

21.10.14

“Chelsea”

INTENDED STIMULUS

1.) Finish each round with at least :10 of rest before starting the next minute.
2.)  Don’t break push-ups more than twice in any round.
3.) Pull-up option should allow athlete to go unbroken or break only once.
4.) Successfully complete 20+ rounds of the workout

RX

EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock,
keep going for 30 minutes and
see how many extra rounds you can
complete.

LEVEL 2

EMOM 30:
3 Pull-ups
7 Push-ups
11 Squats

LEVEL 1

EMOM 30:
5 Ring Rows
5 Push-ups
10 Squats

SKILL WORK

Rest, stretch, and recover

STRETCHING

Accumulate
30 A-T-Y Drills
1:00 Doorway Pec-Stretch / Side

WHITE BOARD BRIEF

Target Time | :50 or less per round.
• Today’s workout is a classic CrossFit benchmark workout and it demands stamina. If you have completed
this workout before, recall your previous attempt. There are two ways to hit a new PR: 1) Score your fastest
and slowest round. 2) Perform more challenging movements than last time.
• The goal today is to make it through at least 20 rounds of the workout. That means 30 reps per round.
Which brings the total potential reps to at least 600 reps. Knowing we have a good amount of volume to
accumulate, we should choose movements that allow us to achieve this