SECOND BRO SESSION ANNOUNCEMENT

These weekly workout announcements are starting to take on an air of an award show, dare I call this the Academy Awards of CrossFit? Maybe the Tony Awards of CFTR? Admittedly, the name may take some work but the theme is there and in the end we all win, right?! Maybe one day I can get a celebrity to announce the workouts. Anyone know if Jean-Claude Van Damme is still making Volvo commercials? Anyway, I won't keep you waiting any longer. Here is our second Bro Session WOD:

PART #1

Take 30 minutes to perform the following:

1. Front Squat -- 2-2-2-2-2
2. Thruster -- 1-1-1-1-1

These may be done from the rack or from the ground, your choice. I would recommend using this time to emphasize what you may be missing, i.e. if taking things from the ground is an issue then start from the floor vs. if your absolute strength on one of these skills has not been improving then start from a rack.

PART #2

Teams of 2 complete (1 athlete works at a time):

50-40-30-20-10 of:
Power Snatches, 95#/65#
Box Jump Overs, 24"/20"

Immediately followed by:
50-40-30-20-10 of:
Overhead Squats, 95#/65#
TTB

Immediately followed by:
50-40-30-20-10 of:
Wall Balls, 20#/14#
Burpees

A couple of points about this workout:

1. The first part of this workout is meant to be a strength piece. Warm-up well and hit this part hard! Rest somewhere between 2 and 3 minutes per set and more if you start to feel tired. The rep scheme here is low and this sometimes makes people want to move quickly between sets, this will be a mistake as you are taxing your nervous system doing these lifts with heavy loads and low volume. As such your nervous system takes more time to recover, use it.
2. If you wish to get here a little earlier to work on the strength piece that is fine and welcomed.
3. The second part of this is a partner workout. Partners should be of comparable ability and strength but this is not an outright necessity and we can surely adjust/modify if and where needed.
4. If you do not have a partner do not worry this can be done as an individual as well by simply scaling the reps accordingly.
5. This workout can be scaled up by using heavier weights, a higher box, etc. It can also be scaled down by reducing the number of reps, lightening the load, lowering the box height and so on.
6. Don't have Toes-to-Bar yet, don't worry we can do Knees-to-Elbows or Leg Levers or floor work.
7. YAY BURPEES!!

WOD Date and Time: Sunday 11/16 @ 1:30pm (as always if you cannot make this time you are welcome to make it up during Open Gym time).