Deep Comp- 2/6/16

Today marks day one of our 2017 CrossFit games season. Whether this is your first or fifth open, we are all presented with the same unique opportunity. An opportunity that is only possible because of those who have laid the groundwork before you. So, pay tribute to those who have been here since the beginning to train, bleed, and surmount unfathomable obstacles. Because of them, YOU have the opportunity to go to the next level, achieve things that are impossible without teammates, and help proliferate the most competitive Crossfit Legacy in Dallas, TX. Soak it in and enjoy the moment. This is your chance to make your mark. 

Today marks day one of our 2017 CrossFit games season. Whether this is your first or fifth open, we are all presented with the same unique opportunity. An opportunity that is only possible because of those who have laid the groundwork before you. So, pay tribute to those who have been here since the beginning to train, bleed, and surmount unfathomable obstacles. Because of them, YOU have the opportunity to go to the next level, achieve things that are impossible without teammates, and help proliferate the most competitive Crossfit Legacy in Dallas, TX. Soak it in and enjoy the moment. This is your chance to make your mark. 

I. Conditioning   

Minutes 0-9 @70-75% effort:

25 Calorie Row (25 s/m)

200m Run

30 Double Unders

 

   Minutes 9-10:

Rest

 

Minutes 10-19 @75-80% effort: 

40 Double Unders 

20 Calorie Bike (uncomfortably fast)

200m Run

  1. All double unders must be unbroken, and the first jump must be a double under. No sets may begin with singles. 

 

II. Strength  

A. Back Squat  (e4mom)

2x5x70% #42x1

2x4x75% #31x1

1x3x80% #20x1

  1. You may decrease percentages by up to 5% if your legs feel weak after conditioning.

B1. Incline DB Bench Press- 3x5 #31x1

B2. Weighted Chin-ups- 3x3 #21x2

 

III. Upper Body Strength End.

6 Sets NFT: 

12 Strict Ring Dips

12 C2B Pull-ups  

 

 

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