Back off and old school workout – Mon 1.23.17

 In W.O.D.

Strength:  Overhead Squat 3-3-3-3-3

*Focus on lowering the weight today and getting comfortable in the bottom position.  For the first 2 sets at least, sit in the bottom of the overhead squat, and turn your head slowly left and right, up and down.  You should be able to do so without losing active shoulders, bending at the elbows, coming off your heels, or losing a solid core.  If any one of those things falter, then don’t go up in weight the following set.

Conditioning: 7 rounds for time:
– 10 Sumo Deadlift High Pulls (Performance: 115/85#, Fitness: 95/65#, Health: 75/45#)
– 10 Ring Dips (Performance: Muscle Up into your set, Fitness: Rx’d, Health: Ring Push Ups or Box Push Ups or scaled as needed)


*Optional Strength:  Wendler Week 4 Day 1:
– Back Squat
40% x 5
50% x 5
60% x 5

*Important note: in the 4th week (your deload/ back off week), you should NOT be going for max reps on the last set. This is a week to get some light work in and prime yourself for the next month of training.


The CrossFit Open is only weeks away.  CrossFit Open 2017 registration is open now.   I will be setting up a team this weekend.  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!

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