Wednesday, March 10, 2021
Video Brief: https://youtu.be/l1HxxeXZfZc
šš Check out the Vintage CrossFit Online Store and grab some apparel! šš
https://www.fullyamped.com/collections/vintage-crossfit
āIf you arenāt going all the way, why go at all?ā ā Joe Namath
The most powerful force in the world is our full commitment. The āman-on-fireā mentality. Unyielding to any circumstance. A lack of commitment is the opposite. Itās one of the most dangerous things we can live with.
If we are going to fall flat on our face in somethingā¦ then we are going to fall flat on our face. All too often we canāt control that outcome. If the ocean water is cold, whether we go in slow or fast, itās not going to matter. Itās going to be really freaking cold. So we have two options.
Letās burn it into our mind, that no matter what, we sprint into the water. That our standard is full commitment, in everything we do. We donāt just flirt with the idea of doing something. We go all in.
When we go to work, we show up to put in a championship performance.
When we have family over for dinner, we show up to put in a championship performance.
When we go to the gym to train ourselves, we show up to put in a championship performance.
WARM-UP
Bike & Bodyweight
:45s Easy Bike
12 Active Samson
12 Active Spidermans
:45s Moderate Bike
12 Box Step-ups (Low Box)
6 Inchworm to Push-up
:45s Faster Bike
12 Box Step-ups (Workout Height)
24 Lateral Hops Over Dumbbell
MOBILITY
Couch Stretch: 1 Minute Each Side
“Quicksand”
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps (24″/20″)
Max Calorie Bike Erg
Rest 1 Minute Between Rounds
KILOS
22.5/15
HOME GYM
5 Rounds x AMRAP 3:
30 Single Dumbbell Step Back Lunges (15 Each Side)
15 Lateral Burpees Over Dumbbell
Max Single Dumbbell Hang Power Snatches
Rest 1 Minute Between Rounds
Body Armor
3 Giant Sets:
9 Barbell Bench Press
15 Barbell Bent Over Rows
Max Unbroken Strict Handstand Push-ups
Rest 3 Minutes Between Sets
Build on Weight Movements
Hold Unbroken Sets of Bench & Rows
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