Has it really been 3 weeks since our last front squat session? Why, yes it has. And, why, lookie here, it’s time for some more front squats. This time around, the front squats were mixed with some upper-back/core work in the form of L Pull-Ups; however, both were really a stalling tactic for the met-con to follow.
Tuesday’s program called for 2 to 3 warm-up sets mixed with two different mobility exercises, followed by 5 working sets of 5 reps which were mixed with the aforementioned L Pull-Ups. If L Pull-Ups were a no go, scaling included strict pull-ups or negatives (but only 2-3 negatives at a time).
Seems confusing, but it’s actually quite straight forward: row 500m, then move immediately to the push press. Perform as many unbroken push press as possible, resting only in the front rack position (not on the ground, and not in the squat racks) for no more than 2 seconds. Once you put the bar down, subtract the number of push press completed from 100, and that’s the number of burpees you need to complete in whatever time remains in the 8 minutes.
Weights for the push press were set at 95 and 75 for guys, 75 and 55 for the ladies. Of course, you didn’t really have to do any math in the middle of the workout – simply start your burpee count where you left off in the push press, and don’t stop till you get to 100. Congrats to Dan and Julia on finishing before time was up, and a shout out to Robin for coming within a scant 2 reps of finishing. Anyone else come within 5 reps of finishing? 10 reps?
Great work across the board in a class with two very intense work portions. Just a reminder: the Smackdown is taking place this upcoming Saturday, February 4th. The event will kick-off at 11AM, with the first workout most likely starting at 11:30. There will be 3 workouts per team, with a 4th workout for the top 5. If you’re signed up, start getting psyched. If you’re not signed up, but will be around, please stop by to cheer on your fellow crossfitters and classmates!