CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Every family should have a family portrait like this one…in our humble opinion!

LIFTER’S ELBOW: THE CAUSE AND THE CURE We were looking for the grip strength standard for a Farmer Walk recently. This article has one! Dr. John Rusin states, “If you think your grip is more than adequate, you’re probably mistaken. The standards for a 15-20 meter carry are being able to lift and carry a load equal to your bodyweight in each hand…..At the very least, a functional carry should consist of 75% of your bodyweight in each hand. If you aren’t here, it’s time to just get better at the basics.”

There it is. Keep this in mind when Farmer Walk comes up as the supplemental workout.–George

Workout of the Day
5 X 4/8 Front Squats/Back Squats @ 94% of Day 1
NOTE: Day 1 called for 65% of your front squat 1-rep max. So today’s weight is 94% of your 65% front squat 1-rep max.
10 rounds for time of:
5 inverted rows
10/5 push-ups

Optional: 3 rounds of: 20 meter prowler push, 10 slam ball 40/20#

Post your scores to the Whiteboard.