Home of CrossFit Sanctify!

Wednesday 01.22.14


Zach and Sarah getting after it with some heavy swings. Well done!


A1. Lying Y-handcuffs (DEMO), 3x6, slow and deliberate
A2. Half kneeling MB rotational throws (DEMO), 3x10 each, quick
A3. Skater lunges (DEMO), 3x12 (6 each), start small and increase distance with increased comfort

101 & 201

This is a 30 minute workout with 5 parts. Each part has a 6 minute cut-off. If you finish any part in less than 6 minutes, the remaining time is rest. Every 6 minutes you'll be cut-off because time for the next part begins. Complete each part as fast as possible. It does not matter which part you start on so we'll have people starting at multiple parts as needed based on class size. Regardless of where you start progress through the parts in the order written.

Part 1 (0:00)
3 rounds of:
10 push presses, 101: 115/75, 201: 135/95
10 toes-to-bar

Part 2 (6:00)
500m row
25 burpees over the erg

Part 3 (12:00)
3 rounds of:
12 hand-release push-ups
12 box jump step-downs, 24/20"

Part 4 (18:00)
50M/35F cals AD
25 DB thrusters, 40/25lb per hand

Part 5 (24:00)
3 rounds of:
10 KB swings, 101: 24/16kg, 201: 32/24kg
5 muscle-ups (8 strict pull-ups if you can't do MU's)

Post times for each part to comments.