Susan has been one of my bank tellers. now she's my favorite teller now that she's a fellow Crossfitter. After depositing hundreds of CrossFit Troy checks, she got curious, and she decided to take me up on my challenge. As a 55+ trainee beginning in at deconditioned fitness level, Susan is experienced one of the beautiful aspects of CrossFit. It's infinitely scalable. Susan does the same workouts as our elite athletes. She's benefiting from the fact that various fitness levels vary training not by kind of workout, but by degree. Congratulations Susan at outlasting the entire class in that last WOD.
Fryday WOD
Option #1 The Bear
7 Bear Cycles
Add weight after each round. Rest as needed. There is no clock on you today that would be just way too unfriendly.
What is a bear cycle?
1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat, 1 Thruster (off your back). This is one cycle, each round has seven cycles...then you add weight for the next round keep in mind that this is a strength building day so don't be afraid to try more weight than your are used to. Enjoy.
7 • 5 • 4 • 3 Rounds
Mutant finish with BW
Option #2
Max effort Clean and Jerk (Find out how much you can do)
1-1-1-1-1-1
Add weight after each successful lift. If your form begins to break down you are finished.
Cool Down
For option #1 Run
1 mile • 800m • 800m
For option #2
Thrusters
Dead lift
21-15-9 (for everyone)
Advanced • Intermediate • Foundational
Scale to capabilities
D.O.D
Subscribers may pick up your dinner in the CFT Frig. -- Enjoy!
Lemon-Herb Homestyle Pork Chops w/Sweet Bell Pepper Toss
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