REMINDER: BOTH BOXES CLOSED SATURDAY, JULY 12TH. PLEASE COME OUT AND SUPPORT 42 OF YOUR FELLOW CROSSFIT VIRTUS ATHLETES AS THEY THROWN DOWN AT THE PARTNER COMPETITION IN PONCHATOULA.
Ponchatoula Recreation Park
19030 Ponchatoula Park, Ponchatoula, Louisiana 70454
It starts a little after 8 a.m. and will go until about 5 p.m.
Good luck to all competing! I am confident we will see some shields on the podium!
Virtus Invicta!
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Boat Race:
Complete For time:
3 rounds of:
500 m row
400 m run
Rest 3 min
Athletes track their own 3-minute rest period upon completion of the 400 meter run with a continuously running clock.
Overhead Squat: Work up to a heavy single
Then 5 rounds (manage your own clock, not for time)
7 Overhead squats (95/65)
45-second plank hold
7 Strict chest-to-bar pull-ups
Complete for time:
5 rounds:
10 Power cleans (135/95)
10 Burpees
Then
5 rounds For Load:
3 Split press + 1 split jerk
For time:
21-15-9
Thrusters (135/95)
Muscle-Ups
Or if athlete cannot perform muscles ups, sub is:
21-15-9
Thrusters (135/95)
Pull-ups
Close-hand push-ups
TODAY’S SCHEDULE: 7:00 AND 8:00 A.M. PRAIRIEVILLE
GONZALES BOX CLOSED
In Teams of 2:
AMRAP in 20 minutes:
25 handstand push-ups (or hand-release push-ups)
50 one-arm KB snatches (53/44 and 44/26)
75 weighted lunges (135/95 and 95/45)
100 doubles (200 singles)
*One partner works at a time.
4TH OF JULY HOURS:
GONZALES: 5:00 a.m., 6:00 a.m., 7:00 a.m., 8:00 a.m.
PRAIRIEVILLE: 7:00 a.m. & 8:00 a.m.
“Lumberjack 20”
20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/75)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24/20)
Run 400m
20 Squat Cleans (115/75)
Run 400m
On November 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor of these soldiers.
In Teams of 2:
AMRAP 20 minutes
15 Wallballs (20/14)
15 Box jumps (24/20)
15 Calorie row
One partner completes full round and then switches while other one rests. This is a SPRINT. If there is an odd number, athlete just works 1:1, so if they take 2 minutes to complete a full round, they rest 2 minutes. Athletes doing Partner Throwdown RX should use heavier ball if available (30/20) for practice.
