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6am start and 7am start on Central Beach. Meet at the CrossFit Flag.

A mix of beach runs, drills, sit-ups, push-ups, lunges to keep you fit. Finish off with a swim and coffee at Le Cafeteria!

All members with existing plans and passes welcome, else you are welcome to signup on the morning when you arrive. All payments to be made at the gym at Market Square please.

See you on the beach!

20 Seated Press
30 Lying Toes to Bar
80 Single Unders
20 Seated Press
30 V-Ups
80 Single Unders
20 Seated Press

20 HSPU
40 Toes to Bar
80 Double Unders
20 HSPU
40 GHD Situps
80 Double Unders
20 HSPU

20 Strict HSPU
40 MB Toes to Bar
80 Double Unders
20 Strict HSPU
40 GHD Situps
80 Double Unders
20 Strict HSPU

PART 1:
To be done 30 minutes before class

Bench Press
3-3-3-3-3
– Warm up to a heavy triple and hold that weight across 5 working sets.

For time:
100 Pull-ups (chest to bar)

– This is a simple test to gauge your current capacity with this movement. Finishing in under 5 minutes is a general baseline to be “good” at these. 10 minute cap.

PART 2:
Do Beyond Rx’d programming for the day.

Rest 20 minutes

3 Rounds for quality:
20 Ring row (elevate feet)
30 Hip extension

– Looking for controlled, quality movement here. Break sets if needed to ensure the reps stay legit.

Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.