BACKBLAST: 3/7/2020

Reservoir Park, Harrisburg PA – PAINFUL PREQUEL
(Followed by CrossFit Gamma workout in Hershey)

Saturday, 7:00 AM

1 PAX posted for the workout: HK Hershey Kiss (Q)

WARM UP
Mosey from parking lot down to bottom of steps, up to top of play ground, down to parking lot, back up to Do Not Enter sign, up behind police station, then back down to playground / pull-up bars

THE THANG: PAINFUL PREQUEL
-Fibonacci Style: 15, 30, 45, and 60 second time intervals
-Work interval 1 = 1 rep of movement ==> plank for remainder of interval
-Rest interval = rest 1 interval length
-Work interval 2 = 2 reps of movement ==> plank for remainder of interval
-Rest interval = rest 1 interval length
-Continue until entire interval is full of reps with no time to plank ==> move to next interval or exercise

In a group, each man will meet their full range of reps at different times depending on the movement and their strengths & weaknesses. Those who still have time to rep & plank continue.

Those who have already reached their full rep range within the work interval switch to burpees until the last man has reached max reps within the alotted time frame

Example from pull-ups today:
15 second interval:
1 rep, about 13 seconds plank
15 seconds rest
2 reps, about 10 seconds plank
15 second rest
3 reps, about 7 seconds plank
15 seconds rest
4 reps, about 4 seconds plank
15 second rest
5 reps, 0 seconds plank

Switch to 30 second intervals and repeat the pattern for 30 seconds, then 45 seconds, then 60 seconds.

Movements today were:

The Pull-Up
Alternating Luges
Big Boy Sit Ups

POT
Prayers for injuries to heal
Prayers for the group to grow