Workout of the Day
2017 ProvFit Games Event 3 Testing
Athletes will use the hour for full run-throughs or practicing segments of their strategies for this event. Athletes not registered for the Games may still participate in this event and may select loads appropriate for their capabilities.
“Double Hanger Speed Ladder”
In front of a clock set for 4:00, perform either 2 reps of a hang snatch of any style (muscle, power, or squat) OR 5 reps of hang squat clean at a selected load, then move to a second barbell of equal or greater load and complete reps as per instructions for the first barbell load. Do this for two more barbell stations, keeping the load static, or increasing with each step of the ladder until all four barbells have been successfully passed. With the time remaining on the clock, perform either double-unders OR single-unders. Five single-under jumps will be equivalent to one double-under reps. Only one type of jump may be counted for the event–no mixing. Raw score is average load + any reps of double-unders. Age/gender adjusted scores will be applied for the Games.
Use as many iterations as time and ambition will allow. You do not need to disclose your strategy or your selected loads for this workout if you do not want to. No one in the gym will know for sure what you select just because they see you practice with it. If desired, you may simply take this opportunity merely to practice segments or aspects of the event, such as testing your selected barbell loads with each type of movement, or practicing with the jump rope.
Non Nobis 170330
30 Muscle-ups for Time (Yes, these CAN be done while banded)
Post your scores to the Whiteboard.
Dr. Brad Almond presents his latest work, “Vitruvian Man in Sweat” on the garage floor at CF Non Nobis, inspired (perspired?) by some bear complex and box jumps. Nicely done, sir!