Warmup: Foot MFR, Toe Pulls, Lat Stretch in Cage, Pressups, 2.0, Raptor, Frog Squat, Indian Clubs
DB Bench Press
100 x8,x7,x3,x5
60 x10
Inverted Row (legs to bench) / Push-Pull (Standing) / Rope Pushdown
BW 2×10, +40# vest 2×10
20air 10/10, 30 air 3×10/10
30air 4×20
KB Circuit (BJ Day 3)
1-arm Clean to Press – 24kg 3/3
1-arm Clean to FSq – 24kg 3/3
1-arm Clean to Press
1-arm Swing – 3/3
1-arm Clean to Press
Snatch – 5/5
1-arm Clean to Press
TGU – 1/1
1-arm Clean to Press
Have to comment that while I working out, I saw Crossfit at its best/worst. Strong young Marines just butchering box jumps and cleans and that windshield wiper move. Just a shame. These guys I couldn’t approach as I usually feel confident enough to go over to guys, young and old and ask for a change or two in form. These guys were just too much. It really was shameful.
And keep in mind, I am not offended by using weighted implements for metabolic training. I am offended by quantity over quality, and the bravado that you’re a bitch if you can’t finish a workout or do it a certain weight. I really think Crossfit isn’t taught like that. I really believe that. But it wasn’t practice like that from what I saw today.
