"The ambitious will always be first in the crowd; he presseth forward,
he looketh not behind him. More anguish is it to his mind to see one
before him, than joy to leave thousands at a distance."
Akhenaton
(1375 BC, Egyptian King, Monotheist)
We will continue today on our recurrent theme of core-focus.
1) Hanging from the pull-up bar SLOWLY lean back and lift your feet towards your
hands until your tows gently touch the bar. Repeat for a total of twenty times.
2) Arch rock for one minute. If you've forgotten what the arch rock is go to: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
(You are supposed to be practicing for the moves on this page regularly anyway!!
3) Fifty sit-ups with substantial support (towel or abmat, etc.) under the lumbar spine.
Knees up and apart, feet together.
4) Thirty back extensions.
5) Hollow Rocks for sixty seconds. Again if you've forgotten: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
6) 20 Stiff legged deadlifts. These are performed with an arched back! From the stand,
bow down letting the chest lag behind as far as possible. Do not surrender the arch in
your lower back. Done right you won't get anywhere near the floor with the barbell. If
your mechanics are correct you will feel an extraordinary tightness in the hamstrings.
7) Hold an L for sixty seconds. Repeat two times for a total of three efforts.
8) Twenty five times perform a "hug-a-twinky". If you don't know the movement here it is: http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html
Some of you may be tempted to slough off the moves that you can't perform. You need to
understand that what you can't do here clearly defines your deficiencies as an athlete.
Any reasonably conditioned athlete can do all of these without much difficulty. If you find
a chink in your armor, work daily on correcting it.
Shoulder Press 15 RM X 15 reps
20 [Pull-ups](http://media.crossfit.com/cf-video/pull-up.wmv target=)
[Push Press ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
[Push Jerk ](http://media.crossfit.com/cf-video/Presses.wmv target=)15 RM X 15 reps
20 Pull-ups
Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.
The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.
Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.
Post time to comments.
Compare to 170321
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.
His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.
He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.
Scaling:
Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.
Intermediate option:
For time:
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
800-m plate run
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀65 lb
♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.
Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May — Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.
Post time of the triplet and max load to comments.
Compare to 230510.
Scaling:
The metabolic-conditioning portion of the workout is a sprint. Reduce the weight on the thrusters to perform at least 7-10 reps every time you pick up the barbell. If you can go unbroken through the entire set, do so. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the complex. Only add weight if you’re able to maintain proper mechanics.
Intermediate option:
Same as Rx’d
Beginner option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 35 lb
♂ 45 lb
In the remaining time, practice the complex:
1 power clean + 1 hang squat clean
Resources:
Learn More About Ignite
The Thruster
The Burpee
The AbMat Sit-up
The Power Clean
The Hang Squat Clean
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.