What an outstanding weekend at Pioneer Valley CrossFit! The PR bell rang constantly during our Total on Saturday, and sleds raced up and down our parking lot all through Sunday morning! More pictures to come! Here's a little preview with PVCF athlete, Katie Monahan digging in deep to keep that sled moving!

What an outstanding weekend at Pioneer Valley CrossFit! The PR bell rang constantly during our Total on Saturday, and sleds raced up and down our parking lot all through Sunday morning!
More pictures to come! Here's a little preview with PVCF athlete, Katie Monahan digging in deep to keep that sled moving!

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips (10 min)
 
2. ⭐“Barbara”⭐
For time:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

👉Rest exactly three and minutes and then repeat for a total of five rounds. Score is time to completion. Record your splits for each round to see how performance sustains or degrades.

LIII: as rx’d, capped at 27:00
LII will do “PVCF Testing Barbara”:
AMRAP in 30 seconds of pull-ups. If you complete 20, move on to…
AMRAP in 40 seconds of push-ups. If you complete 30, move on to…
AMRAP in 50 seconds of sit-ups. If you complete 40, move on to…
AMRAP in 60 seconds of squats. If you complete 50, stop.
Rest for three minutes and repeat for a total of five rounds. Record your reps for each exercise, every round.
 
LI: three rounds not for time of 10 pull-ups (scaled as appropriate), 10 push-ups, 15 sit-ups, 20 squats.

Have fun!

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