Warm-up: 21-15-9:
Squat-jumps
Push-ups
3 x 5 Front Squat
… and then …
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Attention: due to travel arrangements over the holiday weekend, there will not be a noon class session on Monday, April 5th.
Bear complex at the top of the pyramid…
Warm-up: 2 x Down and Back Bear Crawl
Duck Walk
Reverse Lunges
Broad Jumps
Cartwheels
“Bear Complex”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.
Just a reminder for those of you that didn’t get the memo. In lieu of tonight’s classes, we will be taking a field-trip to CrossFit St. Paul for some Fight Gone Bad and some beer. Please join us if you are able. Plan on meeting at CrossFit St. Paul no later than 5:30 PM. The weather should be nice, so consider this an opportunity to workout and meet some great fellow CrossFitters.
Interested, but not ready to commit? No problem. Give us a call at 571-243-2981 or email us a quinn@crossfitminneapolis.com to set up a FREE consultation with an MPLS trainer. Learn about the program, check out the facility, and get a great workout in. If in the end it's not for you, no big deal. If, however, you find it's something that you would like to stick with - we'll set it up.
About CrossFit MPLS
CrossFit Minneapolis was founded by Tyler Quinn, veteran of the CrossFit Program since 2005. Tyler, a Political-Science major in college, had other plans until the opportunity to train at some of California's top CrossFit affiliates presented itself. While working under Jeremy Jones of Diablo CrossFit in Walnut Creek, CA, Tyler found a real love of the affiliate life and of coaching others on the CrossFit philosophy. From there the path was clear and in very little time, CrossFit Minneapolis went from a "maybe some day" idea, to a Metro area reality. Come check it out!
