Announcements

Friction CrossFit Liftoff
Sat, Jan 25th
$60
Snatch, Clean & Jerk, Squat, Bench, Deadlift
Create Your Supertotal!

FrictionCrossFit – CrossFit

View Public Whiteboard

QOD

If you could leave yourself a message for a year from now, what would it be?

Warm-up

x3

15 pass throughs

10 ring rows

10 banded tricep ext.

:30 Handstand hold

+

1min/side:

tricep smash

lat rollout

1min:

ring shoulder ext.

Pull-ups (EMOMx12)

EMOMx12

1 – 20 banded lat pull downs

2 – 15 reverse hypers

3 – 10 pull-ups
Recreational:

1 – 20 banded lat pull downs

2 – 15 reverse hypers

3 – 5/leg box butterfly or 10 kip swings with lat pull down

Lifestyle:

1 – 20 banded lat pull downs

2 – 15 reverse hypers

3 – 10 kip swings

If you have butterfly or kipping pull ups, go for unbroken sets of ten the whole time. If not, you are working to develop your butterfly or kipping pull up.

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
cap 14:00

Recreational:

HSPU w/ plate

Toe assisted ring dip

Lifestyle:

Box HSPU

Box dip

Box push up

Stimulus:

Don’t go to failure, break early and often from the beginning. This should be around a 10-12 min effort rather than a sprint to preserve the amount of pushing while being able to handle the volume of reps at a fair pace.

Rent

x3

:30 hollow hold

:30 arch hold