Thursday 6.28.12

Shawn showing a good lockout with active shoulders during the Prove Your Fitness competition.

Strength: Weighted Pull Up 5-4-3-2-1. Go for a 1rm PR if you can

Conditioning: Strength and Conditioning Recovery for Quality (from
3 rounds:
- GHD Sit-ups x 15
- Hip Extensions x 15
- Kettlebell Swings x 15
- Push Ups  x 15
- Ring Rows x 15

All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work. The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training. "Fran" is tomorrow.

Or make up the CrossFit Total or the 5k!

Post scores to comments.


  1. Made up Total: 285
    PR shoulder press/deadlift

  2. weighted pull up 1RM 35#

  3. Oly Class..clean pull 3x5 at 165 / clean high pulls 3x5 at 135 / snatch grip dead lift 1x5 to 275(pr) if there is such a thing for that lift