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Thursday

January 31, 2013

CrossFit Cape Cod Workout Of The Day

Focus Work Week 4

For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 3 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

A.
Muscle Up
Chest To Bar Pull Up
Pull Up

B.
Over Head Squats
Front Squats

Wall Ball
Pistols

C.
Hand Stand Push Up
Push Press
Ring Dips
Push Ups

D.
Double Unders
Toes To Bar
Box Jumps
L-Sits
Row


ACTIVE RECOVERY 1:30 SATURDAY-GET THE ULTIMATE MOBILITY EXPERIENCE WITH AMY SQUEGLIA-10$ ALL PROCEEDS GO TO KENYA HOPE CHARITY. LETS GET 20 OR MORE MEMBERS TO PARTICIPATE FOR THIS GREAT CAUSE!!!

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  1. Anonymous Reply

    Kurt M
    Front squats 135 lbs
    Muscle up practice and dead hang pull-ups
    Parralette push-ups
    Double unders

  2. WhiteLionBakingCo Miles Reply

    I love this day. I did the dreaded front squats and strict pull ups. Then push press/strict toes to bar. Mark, how long are you running this for? It would be great to see the progress we could make in 12 weeks 🙂

  3. Mark Lee Reply

    After asking all of the afternoon classes-it seems that everyone has made big strides from the focus work. I will continue to program it but under a different format for the coming weeks.

    MU 5,4,4,3,3,3
    Pistols 6,6,6,6,6,6
    HSPUs 3,3,3,3,3,3
    GHD 10,10,10,10,10,10

    Almost fully recovered from flu!

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