Tuesday

September Endurance Challenge

"Tabata Sprints"

20 seconds sprint

10 seconds bottom to bottom hold

8 rounds

Allison going over head

Strength

Week 4

Front Squat/OHS

5 x 40%

5 x 50%

5 x 60%

Metcon

With a continuously running clock do one pull-up and one burpee the first minute, two pull-ups and two burpees the second minute, three pull-ups and three burpees the third minute... continuing as long as you are able.

"Why Combatives?" with Kelly Starrett - video [wmv] [mov]

Thursday

September Endurance Challenge

1 mile

for time

Strength

Week 3

Overhead or Front Squat

5 x 75%

3 x 85%

1 x 95%*

*max reps

Metcon

AMRAP 3 minutes

10 air squats

5 pull-up

rest-1:30

*repeat 3 more cycles

Core Stability

Tuesday

September Endurance Challenge

10 x 100m
Rest-30 seconds

Metcon

"Badger"

 3 rounds of:

30 Squat Clean, #95/#75

30 Pull-ups

800m run

Core Stability: At the Chalkboard with Coach Glassman, a CrossFit Journal preview video [wmv] [mov]

Tabatatastic

Friday

September Endurance Challenge

Run 5K

(Kelsey in Spain)

Strength

Week 1

Push Press or Push Jerk

5 x 65%

5 x 75%

5 x 85%*

*max reps

Metcon

"Tabatatastic"

Push Press, #65/#45

Double Unders

Air Squats

Need a Hobby? Cyclocross Sound fun?