Pike Stretch.

The Tactical Strength Challenge is this Saturday. Registration and warm up starts at 9am. Lifting will begin at 10am. Classes are cancelled for the competition. If you want to compete, there’s still time to sign up! Visit strongfirst.com or you can register on the day of the event. Otherwise, get to the gym and cheer on your friends and family as put their strength to the test! No, seriously. Come to the gym and show your support…especially if you’re new. This is how we build a stronger community. Plus, your presence allows competitors to add at least 10 pounds to the bar.

Read: Chris Spealler’s Training CrossFit v. CrossFit as a Sport. Don’t know who Chris Spealler is?? Google him ASAP. “The goal is just to get fit, make it the best hour of your day, stay safe, turn up the music, high five some people, and blow off some steam. So remember that. RELAX. HAVE FUN. WORKOUT. If you’ve chosen to seriously choose CrossFit as a sport at an elite level, buckle up. It’s quite the ride.”

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. The emphasis is on QUALITY, not speed.

Levels 3/4
20 Yd Handstand Walk (level 3 practice free standing HS and controlled dismount)
25 Kipping Pull-ups (level 4 – chest to bar)
50 Push-ups
120 sec L-Sit
25/leg Pistols

Level 2
30 Strict NO kip Pull-ups (band assist if necessary)
30 Push-ups
60 sec L-Sit
30/leg Step-ups

Levels 0/1
30 Ring Rows
30 Box Push-ups
180 sec Plank
30/leg Step-ups

Lift
Level 1-4
3-3-3
Deadlift

Work up to a max effort triple.

Level 0
5 x 5-3-2 (light-medium-heavy)
Kettlebell Deadlift