Josh's CrossFit Training<< 2012-01-23 >>
Objective: Work Capacity + Skill
Warm up: 10 minutes of
Deadlifts (increasing weight up to 275#)
(1) 5 Rounds For Time:
5x Deadlift @ 275#
(2) 4 Rounds
30x GHD Sit ups
70 sec Farmer's Carry
20/20/20 Low Back Complex
20x Reverse Hyper
(3) Foam Roll
We weren't sure what Josh should be shooting for on this one, but we watched an old CrossFit video of an athlete doing it in 4:27, so we knew he should be right there. Deadlifts are one of Josh's strengths, so he crushed this WOD in 3:21. Another solid performance for him, which goes with the theme thus far. If he's familiar with the movements, he performs very well. If not, it's another story.
We've been increasing the amount of GHD sit ups each week so he gets used to the high volume of those - they can fuck you up if you're not careful. Also, we're using farmer's carries to progress his grip strength endurance which we saw as an issue early on.