We are a CrossFit Purist gym at the INFERNOS.  What this means is that we believe in the CrossFit methodologies, ideologies, and the system to bring about the most fitness possible to a community.  We do this through Constantly Varied, Functional Movements, Done at High Intensity.  But when we program our workouts to accomplish this, we gear it towards our top end athletes.  Why? Because, in CrossFit terms, we "program for the best and scale for the rest" because we understand that the training between an elite athlete and an aging grandparent differs only by intensity rather than type.  Most of you have probably heard these things at one time or another.  Then you come in, see the workout (which we all know is going to be a tough one) and you scale it.  This is a good thing.  But it's important that you don't scale on the basis of "it's too heavy" or "I can't do that weight!"  The appropriate scale is either going to be based off the %of 1RM that is listed or by a "do this many unbroken reps fresh" amount.  Here's the thing,  I know many think that going RX is the goal.  It's not.  The goal is to get the desired response from the workout.  If the workout is meant to be fast and you go slow, then you didn't get the right result.  If the workout was meant to be heavy and have you work through it moving heavier weight and you blast through it is a flash, then you didn't get the desired result.  Also, if you can do the RX weight but you can't do the unbroken amount of reps with that weight, then you won't get the desired result. It's great to put RX next to your name but make sure it's for the right reason.  Pride is NOT a reason.  Ego is NOT a reason.  To say "look at me, I did RX" is NOT a reason.   Now, you can obviously do whatever you want, but we are trying to get you to get the maximum benefits from the program.   So if you want the benefits, then follow the program.  Yes you can push the limit sometimes, and even try a workout RX'ed, but the purpose here would be to see how close you are getting and where your numbers are in a workout rather than just because its RX. RX is not the goal.  The best version of the workout for you IS the goal! :)




Complete the following: 

Overhead Squats (15 min)

2 Rounds:

.......7 reps @65%1RM

.......5 reps @70%1RM

.......3 reps @75%1RM

.......2 reps @80%1RM

*2 sec pause at the bottom






14 min AMRAP:

.......12 reps Alt DB Snatch (70/53, wt to get 12-16UB)

.......8 reps Front Squats (185/125, 60%1RM Sqt Clean, wt to get 15-20B)

.......4 reps Ring Muscle UPs (Scale: 4 Bar Mus, Banded, Jumping, 2:1 pull ups)



MWOD:   better hips for better squats