Work up to a heavy, but not max-effort, triple of Box Squats.
Post loads to comments.
Week 1 of 4
AMRAP 10 Minutes:
Wall Ball 20/10, 14/9
Box Jumps 24/20
2x Double-Unders (10-20.30…)
Modify the Dubs to Alternating Foot Steps or Singles as needed.
Post rounds, reps, and Rx to comments.
Upcoming Training Cycle Template
Training Cycle Dates: M 10/14/19 – S 11/10/19 (4 weeks)
Goals: This 4-week cycle will run us through the 2019 Crossfit Open Redux! Open workouts will be the group class for Saturdays. Understanding the fact that we won’t know what movements will be programmed until Thursday evenings, we’ll aim to be on fresh legs and ready for anything (just about) on Saturdays. Olympic lifting will show up Tuesdays and/or Thursdays and/or Sundays, depending again on what the Open Workouts are. The general template will look as follows:
Heavy Squat or Hinge Variant + Medium Intensity Metcon
Skill Work + High Intensity Metcon
Heavy Press Variant + Low Intensity Aerobic Metcon
Medium Intensity Aerobic Intervals
Unilateral Lower/Upper Body Strength Work + Stability Work + Cyclical Cardio Work
Skill Work + Recovery Day
News and Notes
- Go HERE to sign up for this week’s Friday Night Lights. Please note that we’ll be offering 4:30pm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled through November 8th. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.
- Check the blog tomorrow to read an interview with our October Athlete of the Month. Who’s it gonna be?!
- CFSBK is running on our regular schedule today. Have the day off? Come get your fitness on with us!
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