151118 - CrossFit, SS | We're gonna get you bulky today.
You read that right We're going to get you bulky AF today. As is our norm, we have some strength training sprinkled into our workout. For the WODders, sets of heavy front squats. For our Starting Strength folks, backsquat, bench press and deadlift. And man are they going to make you super bulky.
See exhibit A)
21 year old Lauren Fisher, 5' 5", 135lbs, 290lb squat, 255lb front squat, 235lb clean and jerk, 170lb snatch, 225 snatch balance (for 2), 325 deadlift, 115 press. 9th in her first year as an individual at the CrossFit Games and overall winner of the 2015 Liftoff.
So maybe don't worry so much about getting bulky and worry about getting strong. Because this 21 year old girl is stronger than you. Hell she's stronger than me. Now eat your meat and veggies, douse it all in fat, drink plenty of water and let's get to work.
Warm-up
2 rounds
200m run or row
5 plank rotations
10 burpees
15 jump lunges
- 4 rounds
7 front squats with 3 sec pause at the bottom - 750m max row then:
AMRAP 10:
40 wall balls M:20 F:14
30 double-unders
20 hand release push-ups
Starting Strength
Back squat
10E, 5 x 85% of most recent 1RM, 5, 3, 3, 1
Bench Press
10E, 5 x 85% of most recent 1RM, 5, 3, 3, 1
Deadlift
10E, 5 x 85% of most recent 1RM, 5, 3, 3, 1