Congragulations to MaxCrossfitters Mike Hensley and David Hageman who both received 1st Place in their Divisions at the NASA National Bench Press Competition this weekend.
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Mike Hensley set a NASA Amercian Record with his performance.
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Crossfit Athletes can kick ass at Powerlifting too!
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Monday March 3, 2008
5 Rounds
15 Deadlift with bodyweight (trap bar or BB)**
15 Knees to elbows
2 minute rest
*The workout is timed, however the rounds should be performed at a slower pace to to ensure proper form at the targeted weight.
** Substitute Deadlifts with "15 reps @ 3/4 bodyweight Bench Press" if athlete is planning on participating in Fight Gone bad the Following Day
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Tuesday March 4, 2008
“Fight Gone Bad”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are performing 3 rounds. The stations are:
- Wall-ball shots: 20lb ball 10ft. target
- Sumo deadlift high-pull: 75 lbs
- 20” Box jumps
- Push Press: 75 lbs
- DB Plank rows: 30 lbs (15lbs)
The clock does not reset or stop between exercises. On call of “rotate” the athletes must move to next station immediately for a good score. One point is given for each rep, except on plank rows where both arms must complete the rep to get a point.
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Wednesday March 5, 2008
5 Rounds for time of:
40 Woodchoppers
40 side strikes
40 Russian twists (each touch is considered a repetition)
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Thursday March 6, 2008
12 rounds for time of:
75 ft. Sled rope pull 90lbs (45 lbs)
75 ft. backpedal with rope in hand
10 push ups
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Friday March 7, 2008
Clean Pulls
4-4-4-4
Hang Cleans
4-3-2-2
Front Squats
5-5-5-5
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Sunday March 9, 2008
3 Rounds for time of:
800m run
50 Squats
40 sit-ups
30 pushups
20 pull-ups
