13 Sept 2014 - Welcome to the weekend!

image.jpg

It's our first weekend at CrossFit 1864! We look forward to welcoming some new faces in Claudia, Sam, Mohammed, Alex and Scott who are having their first session with us today.

Beginners

A1) Sumo deadlift 3-5 x 5
A2) Horizontal push

Intermediate/Advanced
A1) Sumo deadlift: @ 75-80% 1RM. Perform 2-4 reps per set. Totalling 12-18 reps.
A2) Horizontal push
- Rest 30 seconds between A1 & A2
- Rest up to 2 minutes after A2

Advanced only
B) Tempo Method - Sumo deadlift
- 3-5 sets of 8-10 reps @ 50% 1RM.
- Tempo 2020

All Athletes
B) In 8 minutes get as far up the ladder as possible:

2, 4, 6...Front rack lunge

2, 4, 6...Shuttle sprint

Rx for Beginners is 30/40kg

Rx for Intermediates is 40/30kg

Rx for Advanced is 60/40kg