Baseline: Pre-SOP and box breathing, then ROM drills. 50x double unders, 20x front squats (45#), 50x double unders, 20x push press (45#)
Work Capacity: Complete the following for time…
- 10-8-6-4-2 reps of: Thrusters @ 135#/95#
- 50-40-30-20-10 reps of: Double unders
- *Perform 10x thrusters, then 50x double unders, 8x thrusters, 40x double unders, etc.
Strength: Deadlift – 10 sets x 2 reps @ 84% 1 RM.
Stamina: Chipper, not timed: 50x deadlift @ 135#-155#/95#-115#, 50x box jumps (24in/20in), 800m farmers carry (32kg/24kg).
Durability: Run 3 miles @ moderate pace. 2 rounds – Max sit ups in 2 minutes, 2 minutes rest. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
Notes: Thank you to the wonderful CrossFit Honor team for hosting the Unbeatable Mind Seminar and 20X Challenge over the weekend. Both events were terrific and everyone achieved breakthroughs and triumphs. Well done and the host Jim Rutan’s box is worth visiting when near Philly. I was also very humbled by everyone who travelled so far, and expressed how much difference SEALFIT and Unbeatable Mind has made in their lives. That feedback really inspires me and my coaching staff to throw our hearts into the training. Hooyah!