Workout of the Day
STRENGTH
16:00 for Quality and Load
A1: 8-10e Single Arm DB Z Press
A2: :30 Handstand Hold or Box Piked HS Hold
Notes
Take 16 minutes to work up through some progressively challenging sets alternating between the press and handstand hold variation. Both movements will challenge your overhead position so rest enough between exercises to give each set a good effort.
ASSISTANCE
4 Rounds of:
1:00 Bent Arm Sled Push
1:00 Rest
1:00 Strict Toes to Bars or Sit-Ups
1:00 Rest
Notes
The sleds will come in roughly 4 different weight options. The goal should be to be able to move the sled at a steady pace for the full minute. Not to AMRAP it or to see how heavy you can go.
Strict K2E: as much range of motion and control as possible. Aim for 5-10+ per minute. Sit-Ups are also an option.
CrossFit Group Class Programming Template (WK5/8)
Wet Hot American Throwdown: Event B
The devil came down to Brooklyn with this spicy couplet of devils’ presses and shuttle runs. We have one more event to announce this week for the 2nd annual WET HOT AMERICAN THROWDOWN happening this Friday evening! The WHAT is open to all gym members and you can register for it right on your zen planner membership app like any other class. No additional charge! All the workouts can be modified to meet anyone’s abilities and this is all about fun, not a serious comp. So grab your butts and sign up asap!