Public Whiteboard

Components

Overhead Squat

Scarface

Settings

Workout

Friday

“Excitement comes from the achievement. Fulfillment comes from the journey.” Winning the award is exciting. Fulfillment is looking back at the hard work put in. There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are. The real defining moments were the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears. The dopamine hit comes when we win, hit the goal, or get the promotion. The ever-lasting fulfillment comes from the journey.

Strength

Overhead Squat

On the 2:00 x 7 Sets:
25' Handstand Walk
3 C2B Pull-ups
1 OHS

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

If we are not completing handstand walking today, this is a prime opportunity to practice a drill.

Scale Handstands to:
45 second Handstand Hold
20 Shoulder Taps

Metcon

Scarface (Time)

2 Rounds:
8 Hang Power Snatches 115/80 (Rx+=155/105)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Hang Power Snatches 95/65(Rx+=135/95)
8 Bar Facing Burpees

Directly into…

2 Rounds:
8 Hang Power Snatches 75/55 (Rx+=115/85)
8 Bar Facing Burpees

Score is total time for all (6) rounds of completion.

Stimulus wise, we are looking for the following criteria for each snatch barbell:
1st Weight - A weight we could cycle for 8 reps unbroken if we went for it.
2nd Weight - A weight we could cycle for 12 reps unbroken if we went for it.
3rd Weight - A weight we coudl cycle for 16+ reps unbroken if we went for it.

Reducing load as we move, "Scarface" shares resemblances back to a workout in the final CrossFit Regional. Stimulus wise, we are looking for loads that we can move for sets throughout. We may turn to steady singles early in the workout with our specific individual strategy in mind, but if had to at any point, we could string together reps. That way this workout is more of a conditioning stimulus than a steady and slogging singles workout that reaches well past the 10:00 mark.

Whiteboard:

Friday, July 19, 2019

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