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Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you:
"GOAT"
Workout
It is a "FGB" style (3 rounds of 5-1 minute of exercises) workout
53 lbs M/ 26 lbs F KB Swings
Burpees (Yea Burpees!)
Box Jumps
Push Ups
65 lbs SDHP M / 35 lbs SDHP F (YES with a barbell)
Workout
5 sets of 8-10 reps of:
60% of BWT OHS
After
"Mini" MetCon
7 rounds for time of :
7 Sumo Deadlift High Pulls - 95 lbs (M), 65 lbs (F)
7 Box Jumps - 24 inches (M), 18 inches (F)
Compare to:
TITANFIT: Monday 080825
COME JOIN US...
What: FGB
When: Noon Saturday September 27, 2008
Where: Krannert Park - 605 S High School Rd. Indianapolis, IN 46241
Map of Krannert Family Ctr:317-327-7375 605 S High School Rd Indianapolis, IN 46241, US
How: $10 Minimum donation to participate. 100% of the donation goes to Athletes for a Cure - to fight Prostate Cancer
Participation: Individuals, or teams team of 3:1 person completes a round or team of 5 a person per station for each of the 3 rounds
Exercises: This is a 3-5 minute round workout and a one-minute break is follows each round before repeating.
The stations are:
Wall-ball, 8 ft target (Reps)
Deadlift high-pull (Reps)
Box jump (Reps)
Push-press (Reps)
Row (Calories)
Your safety is important to TitanFit. As such, we will have a clinic prior to the start of the session to ensure every participant is able to perform each movement. If necessary, we will also adjust/scale the workout to allow all to participate.
As yesterday's workout was designed to improve your "Fran" time - today's workout is designed to improve your "FGB" reps...
Workout
3 rounds of the following - Rest precisely 1 minute between rounds
30 Calorie row
30 Wall ball (guys use 20lbs women use 14lbs)
30 Sumo Deadlift High Pull (guys use 75lbs women use 55lbs)
30 Box jump (24 inch box)
30 Pushpress (guys use 75lb women use 55lbs)
Warm-up
45 lbs bar - 3 front squats + 3 jerks x 5 sets
Workout
5 sets of for time of:
15 - 95 lbs Thrusters
15 - 95 lbs SDL
KF working a Thruster
Warm-Up/Skills:
Row 10-15 mins (5 minutes strapless - then sets of 2 minutes easy, 30 seconds hard)
Workout:
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps
Herb with a 95 lbs thruster...
One of the beauties of CrossFit is the workouts are scalable. For some, 95 lbs thrusters will be too much. Scale accordingly. Use 95, 65, 45 or even 15 lbs for this workout.
Don't quit...I almost did after the 4th set.
