- Swink Athletics
Monday 2-1-16
What an eventful weekend. First, Saturday night what a fun time we had and thanks again to Doug and Michelle for hosting us at their house and even feeding us….those steaks! Then today was great to see a very amazing couple get one step closer to a goal they’ve had since joining us at Swink. It’s amazing when we can all come together for events like this and we are excited for next month’s events.
The one coming quickly, the CrossFit Open! We really want all of your participation in this and we are doing something new this year. We are doing our own leaderboard and competing within our own classes/age groups/genders. We’ll also have a “Fittest at Swink” for the top Male and Female. This is going to be one fun year hands down.
Swink Intro This is your last week everyone, please try and be here for retest week.
Retest #1 Row Intervals: 6-10 Rounds of 1:00 on/30 sec off -Max Calories
Swink Sweat 4 Rounds of Tabata w/1 min rest -Double Unders/Fast Singles -WallBalls -Situps -Pullups/Ring Rows
Swink Fundamentals -Shoulder Strength -Glute Strength
Strength/Skill: -Split Jerk, Heavy Single -5×3 Back Squats @75%
For Time: -1:00 Handstand Hold -15 AbMat Situps, weighted -20 Box Jumps -15 AbMat Situps, weighted -1:00 Handstand Hold
Core: -3×10 Weighted Hip Extensions -2/side Weighted Side Planks, 45 sec
Swink Performance -Shoulder Strength -Glute Strength
Strength: -Clean and Jerk, Heavy Single -Front Squat, 80%×2, 85%×2, 3×2 @90%
6:00 Total Reps -2:00 Max Calories -2:00 Max Thrusters (95/65) -2:00 Max Pullups
Core: -3×10 Weighted Hip Extensions -2/side Weighted Side Planks, 45 sec

Let’s get you signed up!