/var/www/html/wp-content/themes/Divi/single.php 120!!! | Good For You CrossFit

There were 120 PR lifts performed during week #2 of 1 rep max testing. There were 242 PR’s over the entire two week testing period. That’s AMAZING! Time to get back to work. We will be on a 6 to 8 week cycle of Random Strength (always fun) before we jump back into a linear progression cycle again. Keep the pedal to the metal.

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Just to give everyone an early heads up….. Almost the entire staff will be in Sacramento for the Norther California Classic which is a three day event beginning on Friday, 6/28. We will be closed on the 28th, the 29th, and the 30th.

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WORKOUT   6/17/2019

STRENGTH

Week #1 Random Strength Cycle

  • 3×4 Pause Front Squat (pick weight)
  • 3×2 Pause Front Squat (add 5#-30#)

*3 second hold at bottom of squat

CONDITIONING

Every 4 minutes for 16 minutes:

  • 100m Run
  • 16 Dumbbell Front Rack Stepping Lunges (pick weight)
  • 12 Knees to Elbows
  • 100m Run

*Complete each round as fast as possible. Score fastest and slowest rounds. Hands on dumbbells at all times during lunges.