Thank Nicole Gibson of CrossFit Roots for this awesome coach swap map. (I will be getting traveling via C2 rower as the picture shows.)
Tonight’s evening classes will be coached by the unforgettable Nicole Gibson of CrossFit Roots. While Pat heads to the Highlands to coach the athletes at CrossFit Verve. This is a great opportunity to learn from an amazing athlete who also bleeds CrossFit. We hope you enjoy!
Workout
10 Rounds for time:
4 Pushup
8 Kettlebell swing 53 lb./35 lb.
12 Box jumps 20″/12″
Every minute, on the minute, do 3 deadlifts at 80% of 1 RM. Don’t have a 1 RM or forgot it, why? You all need to be keeping your lifts updated on the whiteboard. It is your responsibility to keep track of your records and progress. How else are you going to know if you are getting better or worse?
The reason I post “Chuck times to comments” is because if you post your times/scores to comments (like Chuck does occasionally), you can use the search function on our website and pull up any workout or exercise that we have done. For example, if last time we did a 1 or 3 RM deadlift workout you posted your weight used and remarks to comments, you would be able to search “deadlift” and search the workouts and find your last score and any additional comments. Too few of you use this awesome resource. Chuck your dang times to comments!
{ 5 comments… read them below or add one }
my head is still spinning from this workout, but I think my time was 21:01…fyi you gotta go as fast as possible on the 10 rounds or the deadlifts will eat you up!
14:57 @ 235 DL
Great workout. Loved the mix of time-based and rep-based elements. You’re a clever guy, Burke.
Nicole- You rock! Thanks for the coaching on DL and muscle-ups! I want to be just like you when I grow up!!!
Nicole thanks for a great session today. You really took control and showed me few new things.
14:27 Rx