STRENGTH
EMOM 20
1) 50' KB Suitcase Carry (70/53)
2) 8 Alternating Box Step Ups (30"/24")

CONDITIONING
3 Rounds for Time
1:00 L-Sit Hold
1:30 Hang from Bar
300m Run

STRENGTH
2-2-2-2-2-2-2
Split Jerk

CONDITIONING
20 Power Cleans @ 70% 1RM Clean
-Rest 2:00-
15 Squat Cleans @ 75% 1RM Clean
-Rest 2:00-
10 Clean & Jerks @ 80% 1RM Clean
18:00 Time Cap

STRENGTH
E5M x 4
A) 8ea Back Rack Reverse Lunge
B) 4 Tempo Ring Transitions

CONDITIONING
AMRAP 8
10 Burpees
8 Chest to Bar Pull-Ups

STRENGTH
5-5-5-5-5
Deadlift

CONDITIONING
EMOM 12
1) 50 Double Unders
2) 5 Deadlifts @ 75% Part A + AMRAP HSPU
3) Rest

CrossFit Open 19.4

STRENGTH
18:00 to build to a heavy TGU on each side.

CONDITIONING
For Time
4 rounds: 
1/1 KB TGU (53/35) 
10/10 1a KB thruster 
400m run 
22:00 time cap

Q: Why did you start CrossFit?
A: I played baseball all throughout college. One aspect of playing collegiately was strength training and conditioning. I always loved this aspect, but still got my fix for competition on the baseball field. Once I graduated I needed to fill that competitive void and then discovered CrossFit while channel surfing and seeing the Games broadcast. It combined the strength and conditioning aspect of baseball, but also included a competitive component. I remember saying “Oh you just don’t stop moving, it can’t be that bad. It’s all mental.” Of course, I was wrong. The first day I destroyed myself with a 7 min AMRAP of 7 burpees and 7 wall balls but was instantly hooked. Now I’ve been going for five years.

Q: Why Octane?
A: I tried out most of the gyms in Phoenix before I found Octane. The 24/7 access drew me in even though I was a little worried I would spend too much time in the gym with that type of setup. The first day I came in I met Regan and we talked about some research we may want to do someday. I learned we shared a passion for solving the metabolic crisis going on in our society (the sign outside certainly clued me in as well). This was a main part of my choice to come to Octane, but the other part was the atmosphere and community. Every other gym I went to just didn’t seem like home, but after a week at Octane I knew I found my spot.

Q: Goals for the year?
A: I’ve started to shift my fitness goals as of late. It used to be all centered around competition and gearing up for the open. I’ve found lately that training solely for health is very rewarding, but mostly my goal is to be fit and have some fun in the process. Thinking up crazy workouts and trying them out is a blast and that’s pretty much all I’ve been doing lately.

Q: Any advice for the new members?
A: Ask questions. When I first started I was hesitant to ask about things that didn’t make sense or I thought I was already good at. Coaches are knowledgeable and are there to help you. Use their knowledge and have conversations about movements. You will progress a lot faster if you just open up and commit to learning. Also strive to be perfect at all your movements. You may not and probably won’t reach perfection, but the process of trying to get there is what it’s all about. Take pride in how you move and the effort you put in and you will see the results you want. Lastly, don’t take your performance too seriously. Don’t get caught up in the whiteboard, but instead focus on how your fitness has improved relative to your past self. That mindset is sustainable and meaningful, and you will enjoy your time at CrossFit a lot more if you adopt that outlook.

📷 : @brooklynphoto

CONDITIONING
On a 15:00 clock 

AMRAP From 0:00-5:00 
3 Bar Muscle Ups 
3 Power Snatch (95/65) 
3 Bar Facing Burpees 

AMRAP Bar Complex From 5:00-10:00 
5 RDL (95/65)
5 SDHP 
5 Push Jerk 

For Time From 10:00-15:00 
7-5-3 
Jumping Squat 
Barbell Rollout

COOL DOWN
2 rounds: 
15/15 Banded Pallof Press 
10 Rollover V-Sit

STRENGTH
4x 
A) 6 Pause Front Squats (building) Rest 2:00 
B) 8 each 1arm DB Row Rest 1:00

CONDITIONING
21-15-9 
Front Squat @65% of part 1 
T2B 
Time Cap 12:00

COOL DOWN
Couch stretch. 3:00 on each side. 

CONDITIONING
EMOM 12min
1) 3 hang power cleans, building 
2) 6-10 ring dips
REST 5:00

EMOM 12min
1) 3 power cleans @100% of heaviest set from part A 
2) 6-10 C2B

COOL DOWN
Bretzel Stretch
1:30 each side