Paleo 30 Day Challenge: Day 30! Last Day!
Schedule Reminder: “Lift Lifting” with Coach Kevin, 8-9pm!
The 2014 CrossFit Open is officially over. Congrats to all who participated in the Open this year. Lets recognize and celebrate all the athletes who gave it their all! First Double unders, first chest to bars, Prd a lift! Whatever “IT” is, be proud of your accomplishments, because all of your coaches are very proud of everyone who came out of their comfort zones and gave it their best!
At this point, all athletes and CrossFit Boxes that participated in the open will be ranked by their top 3 women’s scores and top 3 men’s scores from each workout over all 5 weeks. Our Gym will be ranked within the North Central region. The final standings will be available in the coming days. We already know we are taking a team to Regionals!
The top 4 men and women overall from CrossFit Defined will be our team. Those names will be made public in the next coming days! May 9th, 10th, and 11th at Navy Pier will be our Regionals competition! Save the dates! Come cheer us on, support your team!
A. Take 20 minutes:
Back Squat: Establish your 1RM for the day.
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, find your heavy 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.
*Compare results to 9.24.13
B. E.O.M.O.T.M: 16 Rounds
Odd minutes: Hang Power Snatch + Hang Snatch X 2 (1+1+1+1) 115/75lbs
Even minutes: Lateral Hurdle Hops 20″ 30 ON/30 OFF
Volume Work:(V) On all Odd minutes, perform the complex: 1 Hang Power Snatch + 1 Hang Snatch + 1 Hang Power Snatch + 1 Hang Snatch unbroken. On all Even minutes, perform max reps lateral hops over a 20″ hurdle. Rotate between the 2 stations for 16 minutes or 8 rounds at each station.