Coach Todd will be leaving this Thursday to participate in the Boston Marathon. As you know, this is a great honor. You can’t just run the Boston. You have to qualify!! Just like the CrossFit Games. We are very proud of the achievements of our coaches! Good luck in Boston Todd. You have a lot of fans at HAF.
It can be a challenge to program workouts that don’t interfere with performance on the unknown an unknowable concept of CrossFit and the next workout that may drop from HQ for the Reebok CrossFit Games Open competition. Our athletes are always ready for a throwdown and good time.
Mini Strength Day
Press
1-1-1
then…
25% of max press translated in Dumbbell weight (100lb press = 25lb dumbbells)
use this chart as a guide
50lb dumbbells uses 53lb kettlebell swing and 70lb kettlebell sdlhp
40lb dumbbells uses 44lb kettlebell swing and 53lb kettlebell sdlhp
30lb dumbbells uses 35lb kettlebell swing and 44lb kettlebell sdlhp
20lb dumbbells uses 26lb kettlebell swing and 35lb kettlebell sdlhp
10lb dumbbells uses 18lb kettlebell swing ant 26lb kettlebell sdlhp
30 seconds of:
Dumbbell shoulders to overhead
Kettlebell Swings
Kettlebell Sumo Deadlift High Pull
Rest
Start with the station you finished with in the last round
6 rounds