Saturday, 15 March 2014

WARM UP / MOVEMENT PREP
For QUALITY, not for time:
Deadlifts, 135/95#
Box Jumps, 24/20'
15 Double Unders
5 Deadlifts, 185/135#
5 Box Jumps, 24/20"
15 Double Unders
5 Deadlifts, 225/155#
5 Box Jumps, 24/20"
15 Double Unders
5 Deadlifts, 275/185#
5 Box Jumps, 24/20"
15 Double Unders
5 Deadlifts, 315/205#
5 Box Jumps, 24/20"
15 Double Unders
• Experiment with your "Box Jumps"  during your Movement Prep.  Try Step Up/Jump Down, Jump Up/Jump Down, Jump Up/Step Down, and Step Up/Step Down -- all of them.  All four may come into play during your workout to allow you to keep moving and you want to be prepared for all for them.

CONDITIONING
As many reps as possible in 8 minutes:
10 Deadlifts, 135/95#
15 Box Jumps, 24/20"
15 Deadlifts, 185/135#
15 Box Jumps, 24/20"
20 Deadlifts, 225/155#
15 Box Jumps, 24/20"
25 Deadlifts, 275/185#
15 Box Jumps, 24/20"
30 Deadlifts, 315/205#
15 Box Jumps, 24/20"
35 Deadlifts, 365/225#
15 Box Jumps, 24/20"

*** Samurai CrossFit will be judging and videotaping CrossFit Games Open 14.3 at the Yokota Samurai Fitness Center's Cross Training side of the Annex on Saturday, March 15th from 8:30 am to 11:30 am .   Judging will be open to anyone at no cost but, just like any other CrossFit affiliate, we are going to prioritize Samurai CrossFit competitors first and then work in unaffiliated and traveling affiliated competitors.   We plan to keep judging until everyone is done.   Once our reservation time runs out, if other gym patrons become a hazard to competition, we may consider calling it based on safety.   EVERYONE who wants to get judged by Samurai CrossFit must have one of our electronic waivers on file with us BEFORE your workout. If you need a link to the waiver, please e-mail us at samuraicrossfit@gmail.com. Please be on time and have a waiver on file!  3, 2, 1, Go! ***

Samurai CrossFit is neither endorsed by nor affiliated with the Yokota Samurai Fitness Center, the United States Air Force, or Department of Defense.