Genevieve

A. 12:00 E202
OVHD Squat x2x6 @ 85% w/ :02 Pause

B. 30 Cal Row
30 Burpees Over Bar
30 Hang Power Cleans @ 135/95
*Time recorded

**Extra Credit**
4 Rounds
:30-:60 Wall Facing HS Hold
5 Hollow Rocks
rest :60

“When you have confidence, you can have a lot of fun. And when you have fun, you can do amazing things.” –Joe Namath

On a running clock

:00-8:00
2 Person Teams
1K Row
50 Clean and Jerks @ 135 / 95

rest 8:00 – 13:00 Rest

15:00-19:00
Max Wall Balls 20/14

then immediately

19:00 – 25:00
10 C2B Pull-ups (Scale Burpees)
30 Double Unders (Scale Singles)

*One person works at a time, work may be split up in any fashion in all elements the workout.

**Coming up >>>

THE PREP starts Monday!

SuperFit Games is on 10/10!

A. 20:00 EMOM
Min 1 –  2 DLs @ 60%
Min 2 – :04 Negative HSPU

HSPU:

*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

B. Alternating w/ Partner
4 Rounds
8 Muscle Clean to Push Press  @ 115/75
8 Strict Pull-ups  
500 M Row

**Extra Credit**

4 Rounds
10 Banded Face Pulls
5 Hollow Rocks
:30-:60 Wall Facing HS Hold

The Prep starts Monday, September 28th!

{Details and Registration}

A. 15:00 Kip Pull-up Practice

B. Reverse Tabata Kip Pull-up:
8 Rounds
:10 Kip Pull-ups
:20 Rest

C. 400 M Run
600 M Run
800 M Run
600 M Run
400 M Run

*Goal is to maintain 1 mile PR Pace through all the runs, manage your rest in a fashion that allows you to do so.
*Total Time recorded

**Extra Credit**

4 Rounds
10 Banded Face Pulls
5 Hollow Rocks
rest :60

“Success is almost totally dependent upon drive and persistence. The extra energy required to make another effort or try another approach is the secret of winning.” –Denis Waitley

A. 16:00 E202
Pause Front Squat + Split Jerk x1+1×5 @ 60-90% of Split Jerk
*:02 Pause in bottom of Front Squat

then…

Split Jerk x1x3 @ 90%+

B. In 20:00
1. Power Clean x2x10
2. :04 Negative HSPU x1x10

Power Cleans:

*Sets 1-7 build up
*sets 6-10 stay at the same load, your heaviest load of the day

HSPU:

*Goal is to Resist acceleration for :03 – :04 seconds
*Scale “Depth” 3abmat -> 2abmat -> 1 abmat -> Flat Ground -> Create Deficit w/ Plates

**Extra Credit**

20 Pike Push-ups
*use a “Pike Push-up variation that allows you to complete @ 20 reps without stopping

“If you believe in yourself and have dedication and pride – and never quit, you’ll be a winner. The price of victory is high but so are the rewards.” –Paul Bryant

A. 15:00 Kip Pull-up Practice

B. 21:00 EMOM
Min 1: 2-6 Strict Pull-up
Min 2: 3 DL @ 225 / 155
Min 3: 8 Step-ups / Leg

then immediately..

3 Rounds
6 DL @ 225 / 155
8 Kip Pull-ups
10 Box Jumps @ 24/20

*time recorded

**Extra Credit**

3 Rounds
8 Barbell Curls
8 Hollow Rocks

“A gentle word, a kind look, a good-natured smile can work wonders and accomplish miracles.” –William Hazlitt

A .20:00 E202
Snatch Lift off + Snatch x1+1×5
then…
Snatch x1x5

B. 10:00 E202
OVHD Squat x3x5 @ 80% w/ :02 Pause

C. 5 Rounds
200 M Run
10 Fronts Squats @ 115/75
15 Double Unders
*Time Recorded
*10:00 Cap

**Extra Credit**

4 Rounds
:30-:60 Wall Facing HS Hold
5 Hollow Rocks
rest :60

“The strength of a nation derives from the integrity of the home.” –Confucius

In teams of 3-4, conga style
1K Row
30 Burpees
20 Toes To Bar
600 M Run  

Team SuperFit Games @ CrossFit Austin
*Athletes, Volunteers, Judges* We need em’ all!

{Join us}

A .5 Rounds for quality
3-5 Banded Strict Pull-up (reduce tension if you hit 5)
8 TnG DL by feel
12 Seated DB Press by feell

B. 3 Rounds
8/leg Step-ups holding/hugging Medball
8/leg Lateral Band Step-overs
8/arm KB/DB OHS
Max Dead Hang Hold

A statement from a prior Prepster on his experience:

“I’m just finishing up the August Prep course, I highly recommend it for anyone trying to get into CrossFit! Best thing I’ve ever done for myself.”

Treat yourself with something more than Halloween candy this October. Join us for The Prep!