Day 28: Friday, October 10

Intensity is the independent variable most commonly associated with maximizing the rate of return of favorable adaptation.”— Greg Glassman

Intensity must be pursued relative to the physical and psychological tolerance of the individual. ”— “What is CrossFit” L1 Lecture

The path to intensity: MCI. Mechanics, Consistency, then (and only then) Intensity.”— “What is CrossFit?” L1 Lecture



2 Rounds:

  • 30 seconds of pullups
  • 30 seconds of pushups
  • 30 seconds of situps
  • 30 seconds of squats


  • 3 sets of 3 reps of Deadlifts @ 80%, 85% and 90%

Met-Con WOD: “Earn your Grace”

Every Minute on the minute (EMOM)  you and your partner complete the following:

Alternate minutes (each partner has to do 30 reps)

  • 3 Pull ups
  • 6 Push ups
  • 9 Air squats
  • use the rest of the minute to do Clean and Jerks @ 115/65 (or 65% of your Clean Max)
  • workout is over when you have completed 30 Clean and Jerks (Grace)


  • Flip the tire 10 x between you and your partner
  • Pull the Prowler sled from cone to cone



About crossfitcphs

PE Teacher at Carleton Place High School

Posted on October 10, 2014, in Uncategorized. Bookmark the permalink. Leave a comment.

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