CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

As Ben continues on his journey to “find himself” he has meditated long enough to have made his mind crystal clear.  No distractions, no inner noise, no voices echoing in his head.  He visualizes one last time, seeing the jump executed perfectly in his mind.  Now Ben is ready.  Ready to jump the Grand Canyon!  You got this Ben.

Just kidding.  I spoke to him hours after this photo was taken, but I’m pretty sure he would have made it.  On a serious note Ben said he’s having a great time, but he misses everyone at the gym!

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Workout of the Day
Snatch 5X2 @ 70% 1-rep max
NOTE:  Perform the 2 reps without releasing the bar in between, touch and go.  Receive the bar in a squat if able otherwise Power Snatch!

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

NOTE: If doing this inside the gym 10 yards is approximately 8 mats in length.  20 yards is 15 mats.  If outside, 10 yards=30 feet, 20 yards=60 feet.  Yes, if you follow the workout description you will be running 80 yards per sprint, as 10+10+20+20+10+10=80…for those who math presents a struggle. 🙂  This workout is courtesy of the CrossFit main site.

Optional:

5 on each leg: kettlebell single leg deadlift swap

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