Tuesday 14.7.15

@bencapod and @craig_cwpt Dropping in for a quick session at Joe's gym: @crossfitanaconda

Ben & Craig’s Roadtrip to Melbourne. Dropped in for a quick Friday evening session at Joe’s gym: @crossfitanaconda – In pic: Sarah, Dave and Lachie.

A: 12 mins to est. max clean and jerk. -> It’s not a long time so get to your working weight within 4 sets – eg. warm-up @ 3-2-2-1 // working @ 1-1-1

B: 8 min EMOM:

  • 2 clean and jerks @ 75% of A -> if it’s super easy: go heavier. If all your reps are balls: go lighter.

C: 3×10 back squat – 10 mins -> go heavier than last week.

D: “Balls to the Wall”

  • UB means unbroken
  • L means Level (we’ll pick one for you)
  • BBI means Burpee Buy-in
  • First number (60) is UB wall balls / Second number (10) is Burpee Buy-in, etc.

The levels:

  • L1. UB 60 / 10 BBI (adv)
  • L2. 50 / 9 BBI (int)
  • L3. 40 / 8BBI (FF)
  • L4. 30 / 7 BBI (newbie)

Coaches Notes:

  • If you miss a rep, keep on shooting. Just take it on the chin and keep moving. Move better.
  • The aim of the game is to go UB at a steady pace. Don’t be frantic or get off balance – you will pay for it.
  • If you hate wall balls they will hate you and you will be crushed. Decide that you like wall balls and they will like you – even if you miss a couple -> they will still like you (you just have to work for it)
  • This workout is over in 90 secs if you can keep your head in the game. If you loose your shit, 4 mins will feel like forever.

Post loads and training notes to comments and BTWB