Alright so Bennett’s last class is this morning at 5.45am. We thought it would be appropriate he leave everyone a workout to enjoy, a going away gift you could say:)
1 rep of each, performed consecutively. Start light and increase weight for each set.
8 minute amrap
21, 15, 9 reps
(8 minute cap)
When the clock hits 16 minutes;
Burpee bar hop, max reps in 2 minutes.
Clock will run continuously for 18 minutes, each workout scored separately.
The CrossFit Open is just over 2 weeks away, it’s time to get yourself entered! The link to enter is Here
Like last year, there is an Rx and scaled division so everyone can enter and enjoy the benefits of an in-house competition. We’ll get names of those entering up on the whiteboard, get yours up today!
15 minute cap
Coach Bennett is finishing up at CFB this week (last class Thursday 5.45am) He made a very recent decision to further his education, enrolled in a degree course in Dunedin and moves back there this weekend. Bennett has been an amazing coach, formed some great relationships, and definitely had a big impact on everyones training in the 9 months he’s been coaching here, he will surely be missed. Make sure you get in today or tomorrow if you want to see him before he leaves!
Overhead squat 4 x 5 rep
Start each exercise on the minute.
5 minute rest/set up time
Vinny has been really working on his thoracic spine and shoulder mobility for a couple of weeks now. the result is a big easy pb back squat today! much better spine positioning allowed him to keep the load through his hips and drive that weight up.
Back squat 4 x 3 rep
15 min cap
No pull up bands in the workout today. If you can’t do full range pull ups, do 10 kipping swings as practice. Hit the 200m run hard, you can rest as soon as that’s done!
Deadlift 4 x 3 rep
5 rounds each