A. Every 3-minutes, for 15-minutes (5 sets):
Row 250/200 Meters
10 Alternating Pistols
10 Pull-Ups
If you don't make it in the 3-minutes, roll into the next 3-minutes and finish the set, then rest the remainder of the time.
B. Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.
C. Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012
Rest 45 seconds
CrossFit 808 is Introducing a Saturday Competition Group:
Feel like taking your CrossFit game to the next level? Well here's your chance! We will be starting a competition group on Saturdays, where you will perform the "Competition Workout of the Day" under the watchful eye of Coach Josh. Time on Saturdays will be strictly between 10:30 a.m. - 12:00 p.m, workouts must be completed within 90 minutes (10:00 a.m. mobility/warm-up okay).
Sign-up for the CrossFit 808 Comp Group by emailing Coach Josh at josh@808crossfit.com with the subject line, "Sat Comp Group." First session will start next Saturday, January 17th. If you are two or three times a week member, this session will count as one of your weekly classes. While there is no "RX Checklist" for this group, scaling will be very minimal during these sessions (unless there is an injury). Please see Coach Josh or Coach Elyse for more information.
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