Congrats to Team CFQ for taking on the killer WODs this weekend at the Element CrossFit Team Challenge.  Brutal workouts and some BIG weights!  Event #2 had everyone losing their legs...literally!    We're really proud of you guys!

Weekly Warm-up 2 Rounds of:

  • 2-5 Cast Wall Walks
  • 2-5 Skin the Cats
  • 10-15 Wall Squats at slow tempo
  • 15 Wall Arm Slides

Your Homework this Week! At some point this week, pair up and find Max GHD Hip Extension Hold - face down on GHD machine. One person times and observes while the other performs the exercise, then you switch roles. The front pad should be lined up with the crease of your hips. Try to hold for 2mins. If you hit 2mins you can shut the test down. The torso is held parallel to the floor. As soon as the torso falls below that line, you get one warning. If it falls a second time, the test is done. Record your time as “Max GHD Hip Extension Hold”.

Part 1:

NEW Q’s: Back Squat 3 x 5 sets across, add 5-10lbs more than last time – Rest 3 mins VETERAN Q’s: Front Squat 1RM – Rest 3 mins

Part 2: 3 Rounds of 3 min AMRAP:

  • 8 Deadlift @ 55% 1RM (65% 5RM)
  • run 100m
  • rest 3 mins between rounds

Part 3: Side Plank Test: Find and RECORD max side plank hold  for each side - rest 45sec between sides.