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2704 Hartnell Avenue Ste G
Redding, CA, 96002

530-605-4661

Welcome to a community that values you for who you are and your fitness level.  We strive to make each workout challenging and yet a pleasurable experience. Increasing GPP (General Physical Preparedness) by improving strength and conditioning, allows us to better enjoy the recreational activities that are abundant in Northern California. Whether your interests lie in: mountain biking, hiking, back-packing, wake boarding, skiing, rock climbing, swimming, running, or just being better at life, CrossFit is the perfect fitness program for you.

WODs

Friday - August 9, 2019

Billy Brown

20 Squat Cleans (95/65 lb.)
20 Burpees
20 Russian KB Swings (24/16 kg)
15 Squat Cleans (115/75 lb.)
15 Burpees
15 Russian KB Swings (24/16 kg)
10 Squat Cleans (135/95 lb.)
10 Burpees
10 Russian KB Swings (24/16 kg)
5 Squat Cleans (185/135 lb.)
5 Burpees
5 Russian KB Swings (24/16 kg)

It’s time to finish off the week with a triplet of lightly loaded Russian Swings, an increasing Squat-Clean weight, and Burpees. Descending reps with ascending weight means in the beginning, the stimulus will be more metabolic, while the latter half of the workout will demand more strength as muscle fatigue and technique come more into play. All movements are pretty leg and midline intensive. The Squat Cleans will burn the quads over time, and the shorter cycle time of the Russian KB Swings will put the hamstrings on blast.

Throughout the workout, Burpees and KB Swings will remain a constant. What will increase in complexity is the Squat-Clean weight. As loads increase, volume decreases, which will enable you to keep up a relatively aggressive pace, even as the load gets heavier.

You should be able to do sets of 7-10 with the first Squat-Clean weight, and 5-7 with the second weight. The third set is ideally in sets of 2-3, however, with the compound fatigue of this workout, the reps will likely be performed as fast singles. The last load should be heavy enough that you need to do singles, even fresh.

Russian KB Swings are potent in the sense that there is less ROM, therefore the hamstrings have to fire faster. Focus on quick cycle times with this movement, and pulling the KB back down toward the hips using the lats. All KB Swing sets should be unbroken.

The Burpees are after the Squat Cleans so your heart rates will be jacked. Use the first few Burpees to calm ypur heart rates back down. Perform them at a slower pace (perhaps step down and step up). Then, consistently build in pace and perform all sets around a 75-80 percent effort (a bit of a “recovery” movement since you won’t have load on their bodies).

Goal finishing times will be between 10-15 min. for all. Competitors will be more around the 12-min. mark, with the rest upward of 15.