October 14, 2019 Josh Rogers

Hit n run

So many pullups.

 

 

Stuff you’ll prob want to know…

  • THE OPEN STARTS TODAY!  Register now!  There is no better way to add a little juice to your training. You do NOT need to be a competitive athlete to do this… in fact, you know what the hardest thing about the OPEN is?  Actually posting a score for all 5 weeks.  So there.  That’s your challenge.  Register and see if you can perform the workout and post a score for all 5 weeks.  Doesn’t matter if it’s scaled or Rx. Just get it done.
  • WE ARE CROSSFIT CADENCE! In case you don’t pre-date the RPM era… just a reminder that our official CrossFit Affiliate name is still “CrossFit Cadence”.  So when you register for the OPEN, select Cadence as your affiliate.
  • FRIDAY NIGHT LIGHTS starts this week! No classes Friday afternoons for the next 5 weeks. Instead, come in anytime between 5 and 7pm, for our OPEN house.  Three versions of the workout (Rx, Scaled, Csport) will be on the board and at least one coach will be there to help you get it done.  We are also hosting our friends from CrossFit Los Gatos, since they don’t have a place to do the OPEN this year as their gym is under construction. We’ll be giving away RPM gift cards for each week’s best performances too!  Okay see you Friday!

 

 

CROSSFIT (Post your 20.1 score by 5pm!) 

S&P Cycle: on break for the OPEN – we will still do some strength work, just not on the reg rotating schedule.

A. Back squat: to a heavy double

B. 3-6-9-12-15-18-21 rep rounds for time:

pullups
bench press (135/95)
front squat (135/95)

*100m run penalty any time you break a set on any of the movements in any round. So if every set is done unbroken you don’t need to run at all.

 

 

CSPORT

A. 4 sets:
10 bulgarian split squats, per leg
15 skull crushers

B. 4 sets:
10 kneeling SA arnold press, per arm
15 side bends

C. 4 rounds:
400m run or row
10 thrusters
15 box jumps
20 sit ups