A. 15:00
Muscle-up Transition Drills
B. 6 Rounds
3 Muscle-ups
4 Push Jerks @ 70-75%
200 M Run
Rest 2:00
*Jerk weight and avg. interval time recorded
Extra Credit
Accumulate :60 in a Front Lever Tuck Hang
Linzi Newth, founder of GingerCare tells her story>>>> Behind The Scenes with GingerCare
“Goodness is about character – integrity, honesty, kindness, generosity, moral courage, and the like. More than anything else, it is about how we treat other people.”-Dennis Prager
A1.
Front Squats (1.25 + Full)
x1+1×5 Rest :30
A2. Kip HSPU
x2-4×5 Rest :90
*Rep 1 and 1/4 Front Squat
*Rep 1 @ normal tempo Front Squat
*Build to a challenging weight
B.
3 Rounds
8 Hang Squat Cleans @ 135 / 95
10 Burpees over bar
12 DB GTO 45/25
*Time Recorded
Extra Credit
Accumulate
:60 in a Frog Stand
20 Tripod to Head stand
“Knowledge is power. Information is liberating. Education is the premise of progress, in every society, in every family.” –Kofi Annan
In teams of three, with only one partner working at a time, complete 3 rounds each of:
3 Rounds
Row 500 Meters
8 Power Clean (from the ground)
6 Muscle-ups
M: 185 W: 125
followed immediately by…
3 Rounds
Row 500 Meters
8 Front Squats
8 HSPU
M:185 W: 125
Next Saturday! Join us for our Spring Cleaning Competition to Benefit GingerCare
Last day to register: Thursday, May 7
A. 3 Rounds for Quality
6 Power Snatch / arm
6 Thruster
6 Walking Lunges /leg
6 Push-up
*DB weight of choice
B. 8 Rounds
100 M Sled Drag @ 45/25 (Run Back)
30 Double Unders
5 Broad Jumps
The Perfect Moment is Now
{The Prep at CrossFit Austin}
A. 4 Rounds
3-5 Strict CTB Pull-ups
3-5 Strict HSPU
Rest :90-2:00
all reps @ 30X3
B. 12:00 AMRAP
6 KBS @ 32/24
9 TTB
12 Wall Balls @ 20/14
*Rounds recorded
**Extra Credit**
3 Rounds
12 DB Bent Over Rows
12 DB Curls/arm
*Last 2 reps of each set should be tough
What do the 3 little pigs have to do with your training? >>> Athlete Types || Coach Leigh LeGare
“The most important thing, in anything you do, is always trying your hardest, because even if you try your hardest and it’s not as good as you’d hoped, you still have that sense of not letting yourself down.” –Tom Holland
A. In 15:00 build to a heavy Hang Clean+Clean
B. Low Bar Back Squat to box x2x6 @ 85%
C. 3 Rounds
6 KB OVHD Reverse Lunge /leg
6 RDL @ 70-75% of DL 3RM
6 Partner GH Raises
*rest as needed
Spring Cleaning Competition >>>> May 9
Check out Coach Ben’s Top picks in ATX >>>SettingsGood Eats
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”- Arnold Schwarzenegger
A. 12:00 Alt. EMOM
Min 1 – :10-:15 WF Handstand
Min 2 – Row Pike Up 3 reps @ 3333
Min 3 – Strict Ring Dip 4 reps @ 33X1
*If you have muscle-ups muscle-up in to the first reps
B. 12:00 EMOM
5 Kip CTB Pull-ups
4 PC to OVHD @ 135/95
3 Burpees Box Jump Step-down 24/20
*Sets completed under :30 recorded
*If set isn’t completed under a minute rest the following minute
**Extra Credit**
3 Rounds
12 DB Bench Press
12 Diamond Push-ups
*Last 2 reps should be difficult
New cycle of The Prep starts Monday, May 4 >>>> Get Prepped!
“Just play. Have fun. Enjoy the game.” –Michael Jordan
A. In 15:00 Build to a challenging Hang Snatch
B. Front Squat
5 @ 65%
4 @ 75%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
5 @ AHAP
Rest 2 minutes between sets.
C. 3 Rounds
400 M Run
9-6-3
Thruster @ 75/55
Box Jump 24/20
*For time
“Don’t be afraid to give up the good to go for the great.” –John D. Rockefeller
Rx Version
20 Burpee over Bar
20 Hang Snatch
20 Muscle-ups
20 Hang Snatch
20 Burpee over Bar
M:95-135 lb
W:65-95 lbs
Flow:
2 Person teams, athlete one will complete all the reps for a movement then athlete two will complete all the reps. Teams will move to the next movements together. Except for muscle-up, athletes will split the reps and alternate each rep. If one athlete can’t complete the rep the other athlete can complete it for them.
**Scaled Version**
20 Burpee over Bar
20 Hang Snatch
20 CTB Pull-ups (any style)
20 Hang Snatch
20 Burpee over Bar
M: Weight of your choice
W: Weight of your choice
Flow: each athlete completes 20 reps at each movement, but can alternate however they’d like.
FREE OLY OPEN GYM FROM 9 am – 11 am >>> COME LIFT
Join us for a CFA Outing! Bowling @ Evo at 2:00 pm
