"The secret of getting ahead is getting started. The secret of getting
started is breaking your complex overwhelming tasks into small
manageable tasks, and then starting on the first one."
Mark Twain
(1835-1910, American Humorist, Writer)
We are due for a little circuit work. Circuit training is an excellent test
of your overall fitness. At CrossFit intensities it becomes debilitating.
We use it sparingly and go all out! This is "combat" or "getting out of
the burning building" fitness.
Decide loads and assistance (if absolutely necessary to get ALL reps)
before starting. Be smart, shelve your ego and shoot for rapid completion
with NO rest. Submit record of total time, weights for each lift, and
assistance (if needed on pull-ups and dips). Set up recording sheet
ahead of time. Rip!!
Bike for 3 miles
Twenty ball-squats (20 lb. Med ball)
Twenty push-ups
Twenty pull-ups
Row 500 meters
Box step up (20") with dumbbells, 25 right , 25 left
Bench-press 15 reps
Rope climb
This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep.
The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.' This complex comes to us from Lincoln Brigham. Thanks, Lincoln!
Rest as needed between sets. Post load to comments.