501 Ricky Street – The Perfect Intersection

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A) 3 RFQ :45:15
GHD Back Ext
Strict AbMat Sit-ups
KB Chop Rt
KB Chop Lt
*KB Chop Demonstration Video*

B) With a partner, complete
DL (155/105)
Thrusters (155/105)

C) 20 minutes, complete
3×5 FS (+2-5)
3×10 Chin-ups (weighted or assisted)


A) 3 Rounds for Quality (RFQ) on the 3:00
200m Run
6 Alt DB Split Jerks
Max Squats
*2 min cutoff*

B) 10 min MU skill work – priority is hip extension

C) EMOM 10
O: 4 Alt DB Snatch (80/55)
E: Max effort Pull-ups

To me, a perfect moment in life is when ability and challenge intersect. In many ways, this is why we train the way we do at CFLA – to honor competition. To mindfully develop our abilities, then test them against specific challenges under the fertile context of competition. During the “Crossfit Total,” Competition Day last week Ricky experienced a perfect moment. He was prepared Physically (great attention to improved quality and range of motion over the last year); Mentally (Kokoro graduate – he had bar lifted before even touching it); and Emotionally (our exchange moments before was something I felt – this lift mattered). So here’s to Ricky and all of you that take the time to hone your skills AND step to the challenge. 501 Ricky Street. Good place to be.


*special thanks to Ross G for capturing this moment



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