FUN FACT:  Drop sets are essentially a technique where you perform an exercise and then drop (reduce) the weight and continue for more reps until you reach failure. Called the “multi-poundage system”, this method was discovered in 1947 by Henry Atkins, who was the editor of Body Culture magazine.

CROSSFIT

Strength

Drop Sets:

i) DB Lateral Shoulder Raises 3×15

ii) DB Bicep Curls 3×15

iii) DB OH Tricep Extensions 3×15

iv) BB Strict Press 3×15

v) BB Bent Over Row 3×15

vi) DB Chest Press 3×15

Accessory (Plyos)

i) Ladder Drills – Coaches Choice

ii)  90s Lateral Hop Fitness Test (16/20″) – 30s Splits (Anaerobic Threshold/Fatigue Rate)

CROSSFIT

Gymnastics

“Tabata Mashup” – The Basics

Handstand Hold

Parallette L-Sit Hold

Bridge Hold/Bridge Ups

Double/Triple Unders

MetCon

For Time:

65 Calorie Row

50 OHS (55/75#)

35 T2B

CROSSFIT

Lift

On Every 2nd Minute for 14 Minutes of:

0:00 – 2 Clean & Jerk @ 70%

2:00 – 2 Clean & Jerks @ 75%

4:00 – 2 Clean & Jerks @ 80%

6:00 – 1 Clean & Jerk @ 85%

8:00 – 1 Clean & Jerk @ 85%

10:00 – 1 Clean & Jerk @ 90%

12:00 – 1 Clean & Jerk @ 90%

MetCon

9 Minute AMRAP of:

15 HSPU

15 Deadlifts (105/155#)

15 Bar Over Burpees

Reminder to all of the past, present and future gentlemen of 431 that we will be having our  FIRST ANNUAL MENS NIGHT this SATURDAY, August 19th from 5-9pm at Assiniboine Park, which will include a Volleyball Tournament, BBQ, and Bonfire!

Come down to CrossFit 431 at 3:30pm for a “Bro-Down” workout prior to the main event OR meet us down at the courts at the WEST SIDE of Assiniboine Park at 5pm for the Team/Bracket Draft… Whatever works for you!

Cost: $5/person

Hope to see you there!!!

#saftb

CROSSFIT

Strength

Back Squat 10-8-6-4-2-2-2-2 (Ascending)

MetCon

EMOTM 16 Minutes of:

Minute 1: 8/12 Cal Assault Bike

Minute 2: 12 Thrusters (65/95#)

Minute 3: 12 Pullups

Minute 4: 6 KBS (1.5/2 Pood) + 6 Pushups