Today we celebrate the life of Dr. Martin Luther King Junior. This is just a short excerpt from one of his many magnificent speeches; I believe it demonstrates his oratory capacity as well as his passionate concern not only for African Americans living in a segregated and unjust world, but for mankind as a whole. Many of Dr. King’s speeches can be found on Youtube – take a moment today to search a few out so that we can all share in the memory of one of the world’s finest facilitators of peace and love.

For time:

100 Pull-ups
1000 M Row
100 Squats
1000 M Row
100 Sit-ups
1000 M Row
100 Push-ups

Movements cannot be partitioned. Athletes must complete all reps at one movement before advancing to any others.

This workout demands thoughtful scaling. The fact of the matter is, while high in volume, a workout like this is not excessive is scaled appropriately. In particular, the pull-up and the push-up numbers need to be dramatically reduced for anybody who cannot comfortably do sets of at least 15 and 20 respectively. To ensure safety, there will be two cut-off points for this workout: one cut-off exclusively for the pull-ups, and one cut-off for the entire workout. Unlike with many other time-capped workouts, where the cut-off is negotiable, these cut-offs will be set in stone.

1) At the 6 minute mark, any athlete not finished with their pull-ups will advance to the first 1000 M row.
2) At the 30 minute mark, the workout will be ended for all athletes, regardless of the where they are in the workout.

Simply put, the majority of the athletes that train with CrossFit Minneapolis or CrossFit St. Paul should be scaling this workout in one degree or another. If you are unsure of how to scale or what parts of the workout to scale, please ask your coach and they will guide you.

Post thoughts and times to “comments”.  

This entry was posted on Monday, January 21st, 2013 at 12:35 am and is filed under Workout of the Day.