Congratulations to those who took the time to compete at the Autumn games this past weekend. It looked like it was a challenging and fun time. Monday starts things off this week with a clean complex strength piece consisting of a high hang clean plus hang clean. Then “Johnny Cage” will be a burner for sure, completing 4 rounds every 2:30 minutes of assault bike for calories, burpee box jump-overs then max dual dumbbell thrusters. Don’t worry there will be a 1-minute rest between rounds.Tuesday we are hitting a fun workout that'll feel a bit like Amanda the Classic CrossFit Benchmark. “Liu Kang” is two 6 minute AMRAPs with a built-in 5 minute rest period of ring muscle-ups of and power snatches where the second AMRAP the weight will be reduced.Wednesday will challenge your brute strength and strength endurance. The strength piece consists of alternating supersets of a power clean plus 5 push presses and back rack reverse lunges. Then plan to finish out your session with “Goro”. This is a for-time workout of deadlifts and wall walks in a descending rep order.Thursday we have a longer challenging grinder style AMRAP called “Vacate My Throne” consisting of rowing, rope climbs, Turkish get-ups and running. The goal here is steady movement while maintaining breath and posture.Friday we start out with a front squat session that will have a built-in pause for 3 seconds for the first rep before completing the rest of each set for a total of 5 sets. Then the “Gotcha” workout will feel similar in nature to a benchmark tester WOD. In this 3 rounds for time couplet plan on performing toes to bar and wall balls in a time frame of 6 to 9 minutes.Saturday finishes the week out with some handstand practice and another partner WOD. “Get Over Here” has synchro burpees to plate, dubz, synchro kettlebell swings and synchro handstand push-ups.If you quit now…You’ll end up right back where you first began. And when you first began you were desperate to be right where you are now…Keep going...
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