Home of CrossFit Sanctify!

Thursday 01.09.14


Dr. Laura doing some band-assisted pullups. I really appreciate her upbeat attitude and how hard she works every time she comes in. Keep it up Laura!


A1. Banded good mornings (DEMO), 3x8 reps @ 30X1 
A2. Lunge jumps, 3x20 alt'g (10 each), BW only
A3. Mini-band face pull + external rotation (DEMO), 3x15

Notes: This is "prehab" work and should take you less than 10 minutes to complete. Don't slough off on this though. It'll keep your joints healthy as we increase the volume of training.

101 & 201

8 sets of (total of 32 minutes): 
45 seconds AD (for max cals)
Rest 15 seconds
30 seconds of strict pull-ups
Rest 30 seconds
45 seconds of box jump overs (touch top), 24″/20″
Rest 15 seconds
30 seconds of ring dips (see scaling options in notes)
Rest 30 seconds

Notes: At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or calories as possible of each movement. Note that the AD and box jump overs are 45 seconds of work while the pull-ups and dips are 30 seconds. You are responsible for seeing the clock and stopping at the appropriate time as the clock will simply be set to beep at the start of each minute. If you can't do 2-3 consecutive strict pull-ups, use a band. If you can do more than 10 however in 30 seconds, add weight. If you can't do unassisted ring dips, do ring pushups. If you can't do ring pushups, do pushups.

Post reps per round to comments.