Today's Workout:
Reminder: Don't forget to purchase tickets for the 2015 Hawaii VA Games by Wednesday, August 26th, at https://hawaiivagames.com. Also, don't forget to select CrossFit 808 as your AFFILIATE and help us win the challenge in ticket sales this year.
A. Gymnastics Conditioning:
Every 5-minutes, for 3 sets, complete the following:
Set 1: 50 Pull-ups in as few sets as possible
Set 2: 30 Chest to Bar Pull-ups in as few sets as possible
Set 3: 15 Strict Pull-ups in as few sets as possible
B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
C. Three sets of:
L-sit Hold x 30-40 seconds (accumulate)
Glute-Ham Raises x 6-8 reps @ 3011
Push-Ups x 20-40 unbroken reps
(make these perfect- they're not for time, so don't rush through them)
Rest as needed between movements.
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