Nutts Cup Team “Two Foggies and a Ringer”

Team Name: Two Foggies and a Ringer

Team Members: Mike F., Dexter, Eunice

Nutts Cup Rank: 8th  

Strengths: This team fits together like a puzzle: Endurance, Gymnastics, Strength. Dexter’s got the best lungs in the city, while Mike is an ex-gymnast and is all about the bodyweight movements. And Eunice is relatively strong for a female.

Weaknesses: The bar might fly out of Dexter’s hands; after three years of CrossFit, he still doesn’t put his thumbs over the bar (let alone attempt the hook grip), and there’s a solid chance Mike will throw up after the first workout. As for Eunice, she has had a drink every single night since the CrossFit Games. Yesterday she showed up to workout and promptly left the gym saying, “I just can’t do it today,” so if she says that on Nutts Cup day, this team is in trouble.

Friday

Preparation:

A) Coach Choice

B) 30 “3 Position” Band Good Mornings

C) 30 Hollow Rocks

Strength/Skill:

a) 10 minutes to find heavy 5rep

b) 6 Minute EMOM (Subtract 35% from 5R)

2 Speed Deadlift

• Focus is on ROF (Rate-of-force) development
• Athletes should attempt to pull 2 fast singles
• These are NOT touch and go

Conditioning:

1 Round

In any combination, complete:

30 Handstand Push Ups
30 Bar Muscle Ups (False Grip Inverted Ring Rows)

Every time you break:
200m Run

Saturday

Preparation:

Coach Choice

Conditioning:

20 Minutes, with a partner:
One Arm Farmer Carry 55/35

Partners will trade off, up and down the alley.
Rest 5 Minutes

8 Minute Tabata Trade-off:
Wallballs 20/12