Maximum Impact CrossFit – CrossFit

“If you want to go quickly, go alone. If you want to go far, go together.” – African Proverb

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Warm-up

25 of basic gymnastic movements: Air squats, pushups, situps & pull-ups

5 of each PVC pipe

ATW, OHP & Good mornings

15 stretch second hold of:

lateral side bend, forward bend, pec. & quad

Band stretches: rotators in & out & hip flexors

Strength

*visitors barbell only

Push Press (5x5x5)

*if you do not have a personal record, take your 1RM for Shoulder Press and multiply X .30

Metcon

Olympic movement. Dynamic upper and lower compound.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
High Skilled movement. Take your time work on Mechanics.

Male 75#/Female 55#

3-6 months training: 45/25#

0-3 mt: 20-pvc or15#

Good Times for “Randy” (source)

– Beginner: 9-12 minutes

– Intermediate: 6-8 minutes

– Advanced: 4-6 minutes

– Elite: <4 minutes

Cool Down

Full 5 minutes of 45 second stretches

Core muscles & full body