1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

I have a fever, and the only cure is more Dumbbell

February 12, 2017

This why we don’t hold each other’s feet on situps…

We will stick to the same program for one more week – Front Squat Monday, Snatch Wednesday and Back Squat on Friday.  Next week is week 1 of the CrossFit Games Open – we’ll be doing those workouts as a gym on Friday on Saturday.  Get signed up!

As you may have heard, Dumbbells will be used for the first time in the Open.  You can do pretty much anything you can do with a barbell with a dumbbell – in fact you can do more.  It’s been fun mixing them DB in place of the barbell.  I’m reluctant to prescribe a weight, mainly because if we have a big class we may be short on weights.  Please be flexible – we may ask you to flip the workout if you have weight you really want to use.  For Monday, I recommend 50/35 in each hand.

Pay attention to the work periods – it’s 40 seconds of work on the HSC and only 20 seconds on the HSPU.

Workout of the Day

Strength/Skill

Front Squat

Build to a Heavy Double in 2o minutes

Conditioning

7 Rounds for Reps

40 Seconds of DB Hang Squat Clean

20 Seconds Rest

20 Seconds of Handstand Pushups

40 Seconds of Rest

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