Aside from our warm-up, a five minute workout may be unfathomable to some. When we see a five minute workout we understand what will follow. It feels a lot longer than five minutes when you're in the thick of it too...
5:00 AMRAP:
275 pound deadlift, 3 reps
115 pound push-press, 7 reps
Eric- Rx 5 + 3 PP
DT- 165/95 4 + 3 deads
Chris- 165/95 4
Tonya-125/65 6
Scott W- 225/95 4
Sam- 95/65 3 + 3 PP
Casey- Rx 5
Brent- Rx 5
Joey- 165/65 7
Dan- Rx 5 + 1 PP
Teresa- 125/65 6
John- Rx 7 + 1 deadlift
Holley- 95/45 4
T- 225/105 6
Tammy- 185/65 5
Super strong session guys. As usual, at prescription for the mutants in training. This was a real gasser. Just five minutes, huh? Longest five minutes in a long time. This was a great session though. Fun combination, and the timing allowed for full on intensity.
These are two very functional exercises that are dominated by hip power. The transmission of power from the hips to the bar is made more efficient over time with practice. Hip power also demands rooting from the heels... not balls of the feet. Activation of the posterior chain power potential takes a lot of time and practice as well.
We had a few rack races using the med ball and Scott W finished first with a time of :11.1 seconds. Good job Scott. Rack races are fun, and they involve coordination, accuracy and agility. Three of the ten general skills of physical fitness that CrossFit delivers. Pretty good.
Thanks for another great day of training and conditioning at CFSF.
Altius, citius, fortius.
CFSF
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