A. Kip Pull-up Practice
B. 1200 M Run @ 1 mile PR pace
20 Pull-ups
800 M Run @ 105-110% of PR Mile pace
20 HSPU or Pike Push-ups
800 M Run @ 105-110% of PR Mile pace
20 Horz. Ring Rows
1200 M Run @ 1 mile PR pace
*Total time recorded
*Rest long enough to hold goal paces
“Leadership and learning are indispensable to each other.” –John F. Kennedy
It is so exciting for us to see so many of our folks getting out into the community to compete! We had a handful of folks get out and compete in September we couldn’t be more proud. Great job on all your accomplishments CFA! Keep up the great work!
Kristy Marsillo, Emma Junkin, and Christina Gustavson
These ladies teamed up with some gals and competed in the MissFit Mayhem competition on September 26. Gorgeous gals having fun! What could be better??
My favorite thing about this month’s PRs is that many were written, crossed out and then updated with a new PR shortly after! These are the numbers from the board. Great work!
Tim – 295# Jerk – 402# Back Squat – 5K Row @ 18:58 || Josh Harris -365# Front Squat – 420# Back Squat || Kiehl – 325# 2RM Back Squat || Bev – 60Kg Jerk || Leigh – 170# Snatch – 310# Back Squat || Lee Perry – 407# Back Squat || Vy – Strict HSPU || Leah – 100K/220# Back Squat ||
Isaiah 315# Back Squat
Amazing work team. If you are interested in setting up a consultation to discuss your goals and make a plan to reach them, contact Coach Tim and we’ll get you scheduled! Tim@crossfitaustin.com
A. In 12:00
Hip Snatch + Hang Snatch x1+1×6 by feel
B. In 16:00
Hang Squat Clean + Power Clean x1+1×8
+
Accumulate 30 Strict Pull-ups in your rest time in sets of 2-6
*Last 3 sets goal is to be at heaviest set from last week.
“It’s never crowded along the extra mile.” –Wayne Dyer
A. 16:00 E202
Power Jerk + Split Jerk x2x8 @ by feel
B. HSPU Skill Work
C. 10-9-8-7-6-5-4-3-2-1
HSPU
DL @ 225/ 155
Double Under
*Time recorded
“With self-discipline most anything is possible.” –Theodore Roosevelt
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!
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
