5 Questions to Ask Yourself About Your Workouts

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A) For quality, 5 rounds of the following triplet, each round starting on the 2:00 mark:
15 squats
10 TTB
5 H. Sq. Sn @ 45% (or as quality allows)

B) EMOM 7: 2 position Hang Sq. Sn
1 Sq. Sn. from High Hang (above knee)
1 Sq. Sn. from Low Hang (below knee)
*must display reset & regrip ability

C) 5 rounds for overall time- Row-Run drill:
250 row
200 run
:60 rest exactly


A) EMOM 5: Thruster
5 Thruster @ 70% of 1RM (or ~ 60% Sq.Cl)

B) EMOM 10: Sq. Cl/Burpee
O: 2 Sq. Cl @ 50, 60, 70, 77.5 and 85%
E: 10 Burpee

C) 5 rds for time
50 DU
10 Scales HSPU (AbMats, box, band, pike, etc.)
50 DU (attempts count/150 single unders)
10 quality pushups
50 DU (attempts count/150 single unders)
-10 minute time capYour workouts should be designed to challenge you. Push you outside of your comfort zone. Give your body a reason to have to adapt.

But they should also meet you where you are, taking into account all the things in your life that have gone into making you, you… where you are today.

Next time you’re starting your workout, check-in with yourself by asking the following questions:

1. Is the level to which I’ve scaled the ______(weight, reps, rounds, movement) appropriate for where I am today?
2. Does it take into consideration the unique things that make me, me?
3. Does it both meet me where I am, and challenge me to step forward, outside of my comfort zone?
4. Is it an appropriate step forward for the continued development of my health and fitness?
5. Does it provide me with the opportunity to take risk?

If your answers to these questions are generally YES, go for it! If not, you may want to re-think things. It’s so easy to get sucked into the need/desire to keep up with everyone else – to go hard just for going hard’s sake. Take the opportunity before the start of workouts to make sure you’re doing what you really should be doing – what honors, supports and results in your forward progress.

Elliot cranking out 32" box jumps in the workout today. #boxjumps #crossfit
Elliot – flyin’ high!



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