CrossFit – Wed, Aug 30

Announcements

Prom of the Decades for ALS | Sept. 2nd @ 7PM!

PLEASE PURCHASE YOUR TICKETS THROUGH THIS LINK ASAP IF YOU HAVE NOT DONE SO ALREADY!!!

Food, desserts & drinks are provided! *Drinks include soda, water, beer, wine, champagne, hard seltzer, AND signature mocktail!

Normal Class Times Friday!

Sign up early for Saturday Classes! If the 10:00am class is empty, we will start cleaning the gym then.

No Open Gym Saturday, Open Gym athletes are more than welcome to join the class

CrossFit Trivium – CrossFit

Daily Focus (No Measure)

Today we are tackling a different variation of the Back Rack Reverse Lunge as we go for less reps and alternating reps for each set. This should allow us to get to a fairly heavy set of 6 reps (3/leg) on the final set before moving into the workout. For the workout today, we want to have some time to prep the system and really go over bracing mechanics from the floor as we are moving some heavier loads here on the Deadlift. We also want to talk through technique and points of performance for both the Legless Rope Climbs and Pistols. For today‚Äôs workout it’s more about efficiency and steady movement as the workout will feel longer than expected with it being a 14:00 minute AMRAP.

Warm-up (No Measure)

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Row

5/5 World’s Greatest Stretch

10 Barbell Good Mornings, 45/35lb

*In remaining time, accumulate

Max Lateral Banded Monster Walks

Back Rack Reverse Lunges (Every 2:00 x 4 Sets

12 Alternating Reps (6/leg)
10 Alternating Reps (5/leg
8 Alternating Reps (4/leg)
6 Alternating Reps (3/leg)

*Start @ 100% of your 10RM / Leg and increase weight by feel today.
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Skill Work (No Measure)

Skill Work: (Coaches Notes)

10:00 – 15:00 minutes

Pistol Progressions

Legless Rope Climb Efficiency and Technique

Metcon (AMRAP – Rounds and Reps)

GPP

AMRAP 14

1 Legless (15’/10′)

4 Deadlifts (255/175)

4e Lateral Box Step Ups (24″/20″)

COMP

AMRAP 14

2/1 Legless Rope Climb

4 Deadlifts 315/205lb

4e Pistol Squats

*4 on one leg the 4 on the other
For the Lateral Box Step Up, start by standing on the box. Do all 4 reps on one side before switching legs. Our goal is to have a controlled decent off the side of the box. The working leg will stay on the box the entire time

Bonus Fitness (No Measure)

4 Sets, for Quality

8-10 Glute Ham Raises

:20 second Hamstring Plank

:15/ :15 Star Plank

:15/:15 Copenhagen Plank