August 31 2015 – CrossFit DGA
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August 31 2015

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This is a picture that gives some great insight into how I was raised. I can’t tell you how many financial discussions my dad and I  had in his office. I am so thankful for the life lessons and I am even more thankful that  Brady gets to be a part of the same legacy. Here’s to a great day and a killer week. Onward! Eric B

 

Please be sure to watch the video below in regards to the duration of rest time b/n sets.

 

Fitness:

A1. Back Squat 5-7 x 4(M), x 6 (F) @ 41×1 no rest
A2. Barbell Suppinated Grip Row 10-12 x 4 (M), x 6 (F) @ 31×3 rest 30-60 sec
+
5 sets
8 DB Thruster
200m run or row
rest 1 min

 

Competition:

A. Back Squat @ 32×1
(2 Waves) for Females 9-7-5; 9-7-5 rest 3 min b/t each set
(2 Waves) for Males 6-4-2; 6-4-2 rest 4 min b/t each set
+
6 Sled Pushes (length of gym) Must be under 20-25 sec of work
**Females #60/ Males #110** rest exaclty 3 min-Scale as needed to get work done within 20 sec
+
If you are only wanting to get stronger add a min to your rest time and skip the conditioning.
Males if you are doing the conditioning you must use the heavy sled with at least 45’s on each side.

 

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