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Super Bowl chili cook off contestants- Scott

01 Feb Posted by in Events | Comments

“smokin” Scott Adams everyone! This fantastic human knowus his way around the smoker. We have first hand experience tasting some of his magical creations. He is a man of funny hats, good humor, and questionable personal hygiene. I’ve asked Scott to keep his hands clean and refrain from searching noses for new tastes. Good luck Scott!

who else is entering? Please contact Gord@crossfitzone.ca

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on kipping drills geared toward pull ups and bar muscle ups.

Strength: 9×1 deficit deadlift- 6 of 14, same weight across, approximately 65 – 75% of max

Super Set: 9×2 strict weighted ring dip (or progressions), “across,” scale to the same challenge

Metabolic Conditioning: “Perfect Gentlemen”

As many rounds as possible (2 cycles of the below)

In 4 minutes
Row

Then max rounds:

8 Kipping Ring Dip
12 goblet squats

2 min rest

Repeat for a second cycle – start with row and then continue ring dip/goblet squats based on where you left off on the last cycle

Performance: 600m row, Kb 55/70
Athletic: 500m row, 4 ring dips, Kb 35/55
Health: 400m row, 8 ring push-ups, 25/35

Scaling Guide: 3 – 6 rounds, Scale Up: 2/4 muscle ups instead of ring dips

Optional ‘Cash Out’: 8 db thrusters, 8 burpees, max rounds in 4 min

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