3 x 5
Use 105% of Week 1‘s heavy 5. If last week was a grind, then make a smaller jump than 5%.
5/3/1 (1 Week):
75% x 5
85% x 3
95% x 1+
Your Training Max (TM) is used to base the percentages off of. The final set (the 95% set this week) is done for max reps, stopping 1-2 shy of failure. The goal is between 3 and 5 reps. Use a normal pace throughout the rep-out set and quit if you reach technical failure. Technical failure is the point where you can move the weight from point A to point B but can no longer do so with acceptable technique. Use spotters on all work sets.
Post loads to comments.
Exposure 6 of 8
3 Rounds for Time:
15 Kettlebell Swings 32/24kg
Rest 3 minutes between sets. Go all out on each round.
Post time and Rx to comments.
Check Out the New Short Circuit Website!
For the past couple of months, we’ve been telling you about Short Circuit, a new class utilizing some of the best training methods to give you a great total body workout in just one hour. Now Short Circuit has its very own home on the world wide web!
We’re please to introduce shortcircuit.fit. Spread the word!
Each Short Circuit includes two circuits programmed specifically to help you shed pounds while increasing your strength, stamina, and flexibility. Unlike our CrossFit group classes, you don’t have to have taken Foundations or have any kind of CrossFit background to participate in Short Circuit, so now you can sweatily bond with your friends and family. Now they’ll get to find out what this CFSBK place you’ve been talking up is all about!
How is this different from CrossFit? While some movements will be familiar, Short Circuit does not include barbell training or higher-skilled calisthenics (like Kipping Pull-Ups or Handstand Push-Ups). You will get a a kick-ass workout, though, and as with our other specialty offerings like Active Recovery, Anti-Gravity, Pilates, and Yoga for Athletes, it’s up to you to decide how Short Circuit might fit into your overall training. That’s why members with CrossFit Group class memberships can use their existing memberships to attend any of these classes!
We’ll be running on a modified schedule for the upcoming holiday. Come on over and work out with us before you eat all that turkey!
CrossFit Group: 6a, 7a, 8a, 10a, 12p, 4:30p, 5:30p
Short Circuit: 9a
AM OG: 6a-1p
CrossFit Group: 6:30p 7:30p, 8:30p
Next Level Weightlifting: 7:00-9:00p
CrossFit Pre-Teens 4:30p
All Starting Strength Classes
THURSDAY 11/24 (Thanksgiving)
CrossFit Group: 8a, 9a,10a
AM OG: 8-11a
Everything else cancelled
Short Circuit: 9a
CrossFit Group 10a, 11a, 12p
AM OG: 10-1p
Next Level Weightlifting: 5p-7p
CrossFit Group: 6a, 7a, 8a
Yesterday’s Whiteboard: Rest Day
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