Strength Back Squat
- 4 x 8 @ 75% 5RM or 7-8 RPE
4 rounds for time – Rest :90 between each round:
- 40 Double Unders
- 30 Air Squats
- 20 Push-ups
- 10 Pull-ups
With a partner, complete the following:
A. 8:00 AMRAP:
B. 8:00 AMRAP:
C. 8:00 AMRAP:
Partners will alternate full rounds. Score is total reps completed for all three stations.
15 minutes to find today’s 5RM Deadlift
*Build as high as you can while still keeping proper mechanics.
*No touch and go. Make a dead stop at the bottom of each rep. Do not drop from the top.
15 minutes – Work to up to today’s heaviest complex of:
*You should be doing 6-8 sets of the complex to find your heaviest weight.
*This is a scaled up version of the benchmark workout “Grace.” Use a weight that is challenging, but will allow you to do at least singles with little rest between reps. If you do not have a sub 3:00 “Grace” time, there is no need to scale up.
In teams of three, 25:00 to complete the following:
Then with the rest of the time AMRAP of..
Only one person working at a time while the other two rest. Score is total number of reps completed in the 25:00.
Every :90 – 4 rounds of each:
For time (14:00 Cap):
Congratulations to Katie Davison, our April 2018 Athlete of the Month! Katie, mother of three boys (four if you include Ryan) and Executive Director of Innovate Springfield, finds the time make it into the gym consistently despite her busy schedule. Katie has been with C3 for two years. Particularity, over the past six months, we have seen Katie take her fitness to a new level. She is a staple at the 5:30am RowingWOD, she has competed in two competitions, as well as this year’s CrossFit Open. Not only is she getting stronger (PRs on PRs), she is also becoming a gymnastics ninja. In the five week CrossFit Open, we saw Katie get her first Toes-2-Bar, Unassisted Pull-up, and Handstand Push-up. This is a product of Katie’s hard work, persistence, and determination. Katie was also awarded “Spirit of the Open” Award by Coach Brian Chandler for her team spirit and enthusiasm. Congratulations Katie!