Warm up and hit a heavy set of 8, heavier then last week. No failing. No tempo. Use spotters.
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Exposure 5 of 8
4-6 Rounds Not for Time (or 20 Minutes):
150′ Farmer Carry, AHAP unbroken
Max Strict Ring Dips (1-2 RIR)
The carry is 75′ out and 75′ back. You can place the implements down at the turnaround, but pick them right back up within a few seconds to come back. Aim to begin with at least 10 Dips or scale accordingly. “RIR” stands for “Reps in Reserve.” In other words, you should end the sets to 1 or 2 reps shy of failure. Scale the Dips to the Matador as available or to Ring Push-Ups or regular Push-Ups. There should be plenty of space to do elevated Push-ups as a further scaling option as needed.
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Need to work on those Ring Dips? Check out this video demonstrating the basic ring support! Coach David is winking because he knows you got this one…
News and Notes from CFSBKers
- Front desker Karina S. has a show with her sketch team this Monday, October 16th at 7:30pm! Karina tells us, “It’s got some bizarre, spooky-funny sketches and makes a great date night. Also, you’ll get to see me making a rare cameo on stage in some spooky circumstances.” Check out the Magnet Theater website for ticket info and more details.
- As we’ve mentioned before, Coach KHarpz is writing a series for our friends at beyond the whiteboard on her training for next year’s Northeast Regionals. Check out the most recent installment, “Trusting the Process”!
Tweet the Deets
Yesterday’s Results Board: Rest Day
Don’t Even Think About Talking to Me Until I’ve Had My Second La Croix The New Yorker
A Guy Balances an Erg on His Chin MBS CrossFit (video)