9/25/15 – Tailgate Reminder!

RANT

CFSE’s annual tailgate is this Sunday, Sept 27th!  We’ll be opening the gym up around 10:30am – bring whatever beverages and food you’d like, bring any people you’d like as well.  There is no parking available at the gym, though, so you’ll have to figure out your own transportation.  Would love to see everyone there!

CrossFit Performance

STRENGTH

A. Ring Dip @21×1, 4xAMRAP, rest 2-3:00

or

A. Bar Dip @21×1, 4xAMRAP, rest 2-3:00

or

A. Jumping Dip @31×3, 4xAMRAP, rest 2-3:00

This continues our gymnastics based pressing progression from last week. Make the appropriate choice on which modification is appropriate for you. Athletes performing the jumping dip should attempt to use just enough leg drip to complete each rep under the prescribed tempo.

METCON

12 min AMRAP

8 Ring/Bar/Jumping Dips @21×1

12 Box Jumps (24/20)

16 Wall Balls (20/14)

Dose Response: Aerobic/Muscular Endurance – Depending on how strong your dips are, this workout may blend from an aerobic power output into a muscular endurance piece. If your dips are on the weaker side, attack this with a “do not go to failure” type of mindset. Stay below redline pace and keep moving.