Author Archives: Keith Riel

Fitness 15 minutes: Dead lift technique work Rowing strokes: 10 easy : 10 hard Rest 1 minute 20 easy : 20 hard Rest 2 minutes 30 easy : 30 hard Rest 3 minutes 40 easy : 40 hard Rest 4 minutes 50 easy : 50 hard Record distances, split and SPM of each piece Performance Dead lift 5 @40% 5 @50% 5 @60% max reps @70% Rowing strokes: 10 easy : 10 hard Rest 1 minute 20 easy : 20 hard Rest 2 minutes 30 easy : 30 hard Rest 3 minutes 40 easy : 40 hard Rest 4 minutes 50 easy : 50 hard Record distances, split and SPM of each piece Sport 15 minutes: Build up DL and prep GHD DL 8 – 8 – 8 GHD sit ups 20 – 20 – 20 increasing loads, and rest as needed between sets and movements *courtesy of NorCal CrossFit

Fitness  Front Squat 3-3-3-3-3 Rest 2 minutes between sets For time: 150-120-90-60-30 SU Between each set 10 burpees and finish with 10 burpees Performance Front Squat 3-3-3-3-3 Rest 2 minutes between sets For time: 50-40-30-20-10 DU Between each set 10 burpees and finish with 10 burpees Sport 5 sets of complex: Squat clean x 1 + hurdle jump x 2 For time: 400 m run + 8 MU 300 m run + 6 MU 200 m run + 4 MU 100 m run + 2 MU

Fitness and Performance 4 sets: 1a) Bench press x 6-8 reps 1b) Strict pull ups x 3-3-3-max reps Rest 2-3 minutes between sets Tabata: Push ups / Sit ups (alternating movements) For those with strong pull ups add loading to the triples and BW for max reps Hypertrophy bonus: 3 sets of 21’s biceps curl w/DB Sport Rest Day

Fitness and Performance Can be performed as individual or team “Work horse” 3 sets: 60 seconds sled push (low | high) 60 seconds rest 60 seconds KB Farmer Carry 24/20 60 seconds rest 60 seconds sled pull (TRX rows) 90/70 60 seconds rest 60 seconds tire flips 60 seconds rest No score for today’s effort, keep intensity manageable, no red line Sport Front Squats 3-3-3-3-3 3 x 10 weighted pistols 7 sets for time: 8 burpee box jumps 30″/24″ 1 Rope climb