Hopefully you all had a great weekend and are looking forward to another week of fun. Don’t forget to sign up for The Open! We are just a couple weeks away from the first workout announcement and you don’t want to miss out!!!
Here is a look at what you can expect to see this week…
Monday – We kick off the week with 5 sets of 3 deadlift superset with ME inverted ring rows. Feel free to scale those ring rows to feet on the ground if you need! Then we are on to 2 rounds of 20 SOH, 20 abmat sit-ups, 10 hang power cleans and 10 pull-ups. You get 2 min of rest in between your rounds so enjoy!
Tuesday – The day starts with 5-10-15 yard shuttle runs…7 sets every 90 seconds! You will be recording your first and seventh rounds. See how consistent you can stay with as the rounds increase. The metcon today is a weightlifting complex…5 Hang Cleans, 7 Front Squats and 3 Push Jerks as heavy as you can go. You must hold onto the barbell in order for the weight to count!
Wednesday – Our weightlifting today is back squat. We will be doing 3 sets of 5 and are adding 5 pounds to the sets we did last week. Keep that weight the same across your sets! The metcon is some tabata fun…tabata slamballs, tabata abmat sit-ups (or Rx+ T2B), and tabata HR push-ups. Should be super fun!
Thursday – We begin with Shoulder Press and ME strict pull-ups. We will do 3 sets of 5 press and ME strict pull ups. Then we wrap things up with 2 rounds of 1000M row, 50 air squats (Rx+ Alt Pistols) and 15 hang cleans. You will take 3 min of rest in between your rounds. We are going for consistency, so be sure to pace that first round properly!
Friday – Happy Friday athletes! Today is all metcon! We will be doing a 30 min ALT EMOM with 3 movements…calorie row, push ups and box jumps. Make sure you are prepared to pay a 30 burpee penalty if you go for RX+ but don’t complete a round!!!
Saturday – No CrossFit classes today because we are having our CFP Pre-Open Throwdown! RX and Scaled options available! Come and WOD and then hang around for some grub…bring $5 and a side to share!
We are looking forward to a great week! As always, see you at the box!!
