Sit:Thirty

OPEN & PERFORMANCE
“Spring Swing”
21 Thrusters (95/65)

21 Kettlebell Swings (70/53)
400m Run
15 Thrusters (95/65)
15 Kettlebell Swings (70/53)
400m Run
9 Thrusters (95/65)
9 Kettlebell Swings (70/53)
400m Run

 

FITNESS
“Spring Swing”
21 Thrusters (75/55)

21 Kettlebell Swings (53/35)
400m Run
15 Thrusters (75/55)
15 Kettlebell Swings (53/35)
400m Run
9 Thrusters (75/55)
9 Kettlebell Swings (53/35)
400m Run

21-15-9. The most popular rep scheme in all of CrossFit, probably best known from the benchmark workout “Fran”. This descending rep scheme has proven to be quite effective in preserving intensity. By the time we get to the 15’s, the nature of the workout has it feeling similar to the 21’s, but knowing we have 6 reps less to complete keeps us holding on and moving forward. Compare this to three rounds of 21. We would probably have a more conservative plan of attack going in, decreasing the intensity of the workout.

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Box Brief
CFNE Memorial Day Meltdown Nutrition Challenge — May 8th-28th
This is a quick 21-day challenge to have us reset and get ready for summer. Since this challenge is short, we are focusing right away on the quality and quantity of our food. Like our January challenge we will be using the InBody assessment to measure weight and body fat. Sign up at the front desk for your measurement time. Measurements will be taken May 3-10. First meeting will be Sunday May 7th at 12:30pm. Stay tuned for more details in the next week.