Back Squat 1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.
Build over the first three sets to a challenging but submaximal weight, one which leaves two reps in the tank. Repeat that weight for two more sets.
40/30 Chest-to-bar Pull-ups
40 Thrusters, 75/55 lbs
TIMECAP: 10:00 GEAR: 3
Competition: Pull-Ups 65/45#
Performance: Banded Pull-Ups or Ring Rows 55/40#
Fitness: Scale down to 30 reps of each Banded Pull-Ups or Ring Rows 45/35#
If it weren’t for CrossFit, Charlie Edmondson said, he’d be dead.
It was a routine Tuesday morning in February 2016. While Edmondson was shaving, he felt a lump on his jawline, near his ear.
“I thought it might just be a swollen gland, but it seemed a little bigger than that,” he said.
At the time, Edmondson was in peak health and enjoying newfound fitness, the result of almost a year of training at CrossFit Jane in Charlotte, North Carolina.