Week 2 of the Baltimore Affiliate League is here! We placed 2nd in scaled and RX’d last week! Who wants to compete this week!?!?
Email community@crossfitfederalhill.com and sign up on the whiteboard today!
This week is at Stone Forged CrossFit – HERE is more INFORMATION
Skill WOD
30 Seconds of Toes to Bar
30 Seconds Holding the hollow position
X 3
(no score just work skill)
WOD
10 Pull ups
12 Burpees
15 Front Squats (95/65)
(2400 M Run**)
22 min AMRAP
(**throughout the 22 min AMRAP you must accumulate 2400 M of running. You can do this at anytime and anyway. You can run 1 mile plus 800M at the start or you can break it up up into 6, 400 M trips or any other way you want to do it. Just be sure to count or keep track!)
Ashley tagging Brian while CFH competes in the Baltimore Affiliate League
Competitors WOD
“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
From Ben’s Blog- “This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn’t play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of “Whatcha-got?” So… lets see whatcha-got. By the way…Spealler got 17 rounds + 16 reps.”
Skill WORK
8 Glute Ham Raise
8 Strict Toes to Bar
30 Second Hollow hold
x3