Bench Press:
3 x ME Bodyweight/ 60% of BW
*After each set perform a Max Effort Set of Push ups
*3:00 Rest
“Back and Forth”
6 Rounds:
2:00 on/ 2:00 off
Rounds 1 and 4: 300/250m Row then Max Ring Muscle Ups, Fx: Pull ups
Rounds 2 and 5: 20 Dumbbell Snatches 50/35, Fx:35/20 then Max Burpees
Rounds 3 and 6: 60 Double Unders, Fx:40 then Max HSPU
*Score is total muscle ups/pull-ups, burpees and HSPU
Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/
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This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!
The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!
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Hero WOD “Saman”
8 Rounds for time:
13 Deadlifts 185/125
17 Wall Balls 20/14
400 meter run
Courtesy: *https://www.boxrox.com/crossfit-chiang-mai-saman-hero-wod/
CrossFit has a tradition of honoring fallen heroes who have died while saving others. This workout will be done to honor retired Thai Navy SEAL and Petty Office First Class Saman Kunan.
Khun Saman died while diving through a flooded cave (Tham Luang) supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.
Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.
All of the children and their coach were successfully rescued.
Strength:
Snatch:
8 x 1 Focus on accuracy (start at 80% but do not exceed 88%)
Conditioning:
3 Rounds for quality
200 m Farmers Carry (100L/100R)
20 Russian Twists w/KB
18/15 Assault Bike Cals
1:00 High Plank
(Not for time)
This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!
The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!
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Pull Up:
5 Max Effot Sets of:
Strict Pull Ups/Chin ups/Ring Rows
*Perform a 200m Jog after each set
*Rest 1:00 between Sets
*Total reps
21-15-9
Thrusters 115/80, Fx: 95/65
Toes to Bar
This event will be a great opportunity to have all your questions answered by a physical therapist and shoulder pain expert! You will also have chance to have a mini-evaluation on your shoulder to assess your particular symptoms. If getting up in front of a group is not your thing, then you will still benefit from experiencing a live examination of another member of the audience to see what’s going on with particular symptoms they may be having in their shoulder and how that relates to you!
The Optimizing Shoulder Performance workshop is free, but you must RSVP with this link to reserve your seat. You do not need to be a member of this CrossFit to attend!
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AMRAP 18 (Alternating between each movement. If you break up the reps on a movement, your partner must do 2 burpees):
25 KBS 32/24 Fx: 24/16
20/17 Cal Row
15 Overhead Squats 115/80 Fx:95/65
10 Hang Power Snatches 115/80 Fx:95/65
5 Bar Facing Burpees
