WOD 6.9.20

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Locked & Loaded WOD 6.9.20

Warm Up
6ea Rear Lunge w/Lateral Flexion
6ea Anterior Reach
6 Reverse Yoga Push-Ups

20 Minutes at an Easy Pace:
3ea Turkish Get-Ups
10 Mountain Climbers
5ea Cossack Lunge
10 Lying Leg Raises

Count one foot for 10 reps on the Mountain Climbers.

Strength
Superset:
A1) 3 x 6-8 reps each Goblet Reverse Lunge-to-Knee Lift
A2) 3 x 6-8 reps each Single-Arm Dumbbell Floor Press (or P ush-Ups)

Post work to comments.

In case you missed it, we have decided to end our affiliation with CrossFit. See yesterday’s post for more info

Locked and Loaded Programming Update

Here’s a quick update on our ongoing Locked & Loaded programming. You can expect to see the following movement patterns for strength along with varying levels of intensity throughout the week for conditioning:

Day 1: Squat/Pull
Day 2: Explosive Hinge/Press
Day 3: Single Leg/Push
Day 4: Bend/Pull
Day 5: Crazy Metcon

These patterns will appear on a rotating schedule over the coming weeks, so expect to see the schedule pushed back a day each week. So the list you see above represents Monday through Saturday this week, but the following week will look like this and so on:

Monday: Explosive Hinge/Press
Tuesday: Single Leg/Push
Wednesday: Bend/Pull
Friday: Crazy METCON
Saturday: Squat/Pull

If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page!

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CrossFit Games Athletes Abandon Brand Under CEO Greg Glassman Morning Chalk Up
Nicole Carroll Resigns Morning Chalk Up

Locked and Loaded Programming Update

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