Wellness Revolution CrossFit – CrossFit

Happy birthday Gina Richey!

“The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge.” –Steven Hawking

One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.

Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.

As Socrates said, “All I know, is that I know nothing.”
Grateful for what we have learned, yet eager to climb higher.

View Public Whiteboard

Weightlifting

Deadlift (Build to heavy set of 5)

–Athletes will have 15 minutes to build to their heavy set of 5

–Buddy athletes up here = a lot of weights are used on heavy deadlift day, so it frees up more bumper plates

Metcon

Metcon (AMRAP – Rounds and Reps)

ESSENTIALS

AMRAP 12:

6 Seated DB Strict Press (35’s/20’s)

9 Deadlifts (185/125)

45 Single Unders
–GOAL = 4-6 Rounds

–Strict HSPU = Small sets are the most consistent option across the 12 minutes, as this is a movement that can fatigue quickly

–DLs & DUs = The size of the set on both these movements is dependent on how comfortable you are on the wall. If you’re confident with strict handstand push-ups, we can push for bigger sets and faster transitions

Metcon (AMRAP – Rounds and Reps)

FITNESS

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders
–GOAL = 4-6 Rounds

–Strict HSPU = Small sets are the most consistent option across the 12 minutes, as this is a movement that can fatigue quickly

–DLs & DUs = The size of the set on both these movements is dependent on how comfortable you are on the wall. If you’re confident with strict handstand push-ups, we can push for bigger sets and faster transitions

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 12:

6 Strict Handstand Push-ups

9 Deadlifts (275/185)

30 Double Unders
–GOAL = 4-6 Rounds

–Strict HSPU = Small sets are the most consistent option across the 12 minutes, as this is a movement that can fatigue quickly

–DLs & DUs = The size of the set on both these movements is dependent on how comfortable you are on the wall. If you’re confident with strict handstand push-ups, we can push for bigger sets and faster transitions

After Party

Metcon (No Measure)

BIKE RECOVERY

20 Minute Recovery Effort

On the 5:00, 10:00, and 15:00:

20 GHD Sit-ups

20 Hip Extensions