A vibrant transformation at 45! Thank you, Tony Canata for sharing with us your incredible CrossFit journey! And thank you Jay Driscoll and Tabata Songs for creating this phenomenal piece!
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1. Five minutes of dynamic warm-up.
2. Warm-up: two rounds: 3 scapular pull-ups, 3 strict pull-ups, 3 kipping pull-ups. 3 down dog push-ups, 3 pike push-ups from box, 3 handstand push-ups. 3 hanging leg raise, 3 stict toes-to-bar, 3 kipping toes-to-bar. 3 hands-up wall squats, 3 elbows-up wall squats, 3 hands overhead wall squats. If the advanced element is too challenging, repeat the version you can perform correctly. (10 min)
Seven reps to work up to the heaviest single rep you can handle today. (20 min)
4. “Fran” 21-15-9 reps for time of:
LIII: 15-12-9* Thrusters 135/95 Chest to Bar pull-ups (*only if you have completed Fran rxd under 5 minutes)
Level II: as rxd or AMRAP :75 thrusters. If you get to 21 before time is up, move on to… AMRAP :75 pull-ups. If you get to 21 before time is up, move on to… AMRAP :60 thrusters. If you get to 15 before time is up, move on to… AMRAP :60 pull-ups. If you get to 15 before time is up, move on to… AMRAP :45 thrusters. If you get to 9 before time is up, move on to… AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done.
For load, use 40-50% of your 1RM thruster. Record your time to completion, or total thrusters/total pull-ups. Note that I've increased the time domain to six minutes...YOU'RE WELCOME.
Level I: six rounds of 5 thrusters, 5 pull-ups.