Errrrry 3

Jan 12th, 2019

Category: CrossFit

Errrrry 3

Greg – Going For It

In-Body Scan at CFS TODAY! Click here to schedule!
Are you looking to get a quick, accurate and affordable body fat reading? Want to measure your nutrition challenge results the best way possible? We are excited to have our friends from Mountain Strength CrossFit bringing the InBody 270 to CrossFit Southie on Saturday, January 12!

You must book and pay for your appointment ahead of time. Schedule early to make sure you get the time you want! The cost of the scan is $25 and will give you lots of great information on your body composition. Other scans of this level require you to get in a bathing suit and get dunked in water or go to a medical facility to be scanned (and can be almost 3x the price!). This is a great option to get an accurate scan with clothes on, not wet, and get a super value!

Click here to schedule your appointment!
Note: It is best to have the scan done BEFORE working out, and ~2 hours after eating or drinking. Try to schedule accordingly! Scheduling and payment is done directly through MSCF. CFS coaches will be unable to change your appointment slots or issue refunds. Please be sure to sign up for a time that you’re sure you can attend and be on time for!

Body Weight Strong Seminar – Feb 3rd..8am-12pm

The complete blue print for athletes and coaches that want to develop a foundation for a completely new way of training. In this course Dr. Hendricks will teach the 4 pillars of upper body strength training and how this concept should be introduced to athletes of any age or skill level. From bent-arm and straight-arm strength progressions, to hand balancing and weighted stretching, to break into new movement patterns. This course will leave you with actionable systems to immediately implement with you and your athletes.

We will be hosting in Southie Green with early bird pricing $85 until January 13. The link to register is here.

Warm Up
Every 3 Minutes for 6 Minutes
250m Row or Ski
10 Jumping Lunges
AMRAP Russian Swings

WOD
Every 3 Minutes Until you reach X Number of Reps

250m Row
10 Kettlebell Lunges
Then Kettlebell Swings

RX- 150 Reps (2,1.5)
Level 2- 120 Reps (1.5,1)
Level 1- 90 Reps (1, 0.75)
ADV- Ski erg 250m

Other Substitutions- ski 200m, bike .5 mile, 200m Sprint.
Note: if you run in this workout, it is way easier and not a true comparison.

Extra Work
12-9-6
Ring Muscle-Ups
Burpee Box Get Overs

5:00 Rest

12-9-6
Bar Muscle-Ups
Burpee Box Get Overs

*Crossfit Mayhem

CRASH-B Training WODS
*To be completed on your own

WOD 1
2K Baseline Time Trial

WOD 2
5:00 Row @ Easy Pace

5 Rounds
500M Row @ 5 to 10 seconds faster than your 2K Pace
3:00 Rest

5:00 Row @ Easy Pace
5:00 Mobility focus on Hamstring and Glutes

DISCUSSION 1 Comments

  1. Crowley 01/12/2019 at 9:30 pm

    20:04 rx (ski)