Today’s Programming
METCON
Every 5:00 for 5 sets
Bench Press 10 Reps
400m Run
Notes
Every 5 minutes perform the couplet. Aim to be working around 3 minutes per interval. Bench Presses should be challenging but unbroken with about 2-3 reps in reserve each set. Weight may be progressive or across based on how you feel. Challenge yourself on the runs! Try to note your run splits each interval.
STRENGTH
Pendlay Rows
3×8-12
Notes
Perform 3 progressive work sets on the Pendlay Row with the final set being the most challenging and near failure.
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 7am
Morning Mindfulness: 8am
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@HOME Programming
Warm Up
2-3 Rounds
5 Sumo Good Mornings
8 Alternating Sit Throughs
5 Dead Bug + V Ups
16 OH March Steps, each arm
Strength:
In 10 Minutes, perform as many rounds with good technique as possible of.
5 Rows
3 Cleans
1 Rotational Press
3 Reverse Lunges
5 Squats
Rest as needed between arms and rounds.
Conditioning:
AMRAP 5:00
2, 4, 6, 8, 10, 12, 14…
Burpees
2x KB Swings
— Rest 2:00 —
AMRAP 5:00
2, 4, 6, 8, 10, 12, 14…
Burpees
2x KB Swings
Erin with Zelda and Beans. Our in-house research has determined that cute pups are the opposite of an ergogenic aid. But life is about compromises, right?
Three spots left!
There are only three spots left for Coach Brett’s Knee Strength, Stability, and Range of Motion Seminar this weekend! This is great for people who may suffer from knee pain as well as those who DONT but would like to have a better understanding of this joints range of motion and capacity to stay away from future knee pain.
Date: August 29, 2021
Time: 2:00 PM to 4:30 PM
Spaces Left: 3 Capacity: 16