02JUN10

Light side folks: We will be working out at 0530 WED Morning at the LZ in front of EMEDS as one big group. This is so we can do this prior to the extreme heat and so we dont have to run a million down/backs on the b-ball court
Warm Up: Standard (if you are doing this on your own or on dark side); we will do an abbreviated version at the LZ
Practice: 3 attempts at 1 rep max of back squat; starting next week we will focus on Front Squat for a few weeks
Train: Chipper Time
Warrior 2 mile for time
-800m run
50 Push-ups
-800m run
50 Walking lunges (each step is one rep)
-400m sprint
25 pull-ups
-400m sprint
25 tuck jumps
-400m sprint
25 burpees
-400m run
25 Air squats
-100m sprint
done!
Chippers are named such because you should feel like you just went through a wood chipper when you finish. This will take 30min+ unless you are freak of nature. No time limit, just get it all done. We dont train for this long very often but it is important we do so once in a while.
Nothing new here; train to CrossFit standards; dont cheat yourself and do partial range of motion on these exercises
Embrace the suck
Comments: post your new 1rm in back squat and your Warrior 2 mile time.....and yes i know its longer than 2 miles.
Post: stretch it out and enjoy the day off Thursday!