Workout of the Day
A1) Back Rack Reverse Lunge: 3 x 8 ea
Lead with your weaker leg/side if you know it. These are not alternating.
Aim for 3 sets of 8 reps ea side at the same weight across, using the same load you did for 6 reps last week.
If last week you worked up to 1 top set of 6, then try to use that weight today. Meaning,
last week: 45#x6ea, 55#x6ea, 65#x6ea
this week: 65# x 8ea x 3 sets
A2) Single Arm DB Bent Over Row: 3 x 9-12 ea
If last week you were hitting sets of 15 reps, go heavier on all three sets today.
If last week you got stopped at 12 reps, you might do your first set at that same weight and then add load for the second and third sets.
Rest as needed between movements, in the range of 60-90 sec.
3 Rounds For Time:
10 Single Arm DB hang clean and push press – L
5 Single Arm DB Overhead Squat – L
10 SA DB hang clean and push press – R
5 SA DB Overhead Squat – R
Use a weight that you can cycle the 10 HC+PP unbroken, and work on the efficiency of your technique today.
Scaling options for DB OHS:
a. use a light weight that allows you to achieve full ROM (heels down, elbow locked out)
b. use a box, ball, or plate stack as a target to achieve consistent partial ROM
c. substitute a contralateral single arm OH reverse lunge instead
CrossFit Group Class Programming Template (WK2/9)
Jojo patiently waiting for mom (Michelin G) to hurry up and finish her workout.
Community Art Show Tomorrow!
Come one come all for the premier art/CrossFit gym event of the season!!! We’ve got lots of artists showing incredible work and plenty of live performances as well. This event is appropriate for all ages if you’d like to bring your children. Can’t wait to see you there!
Katherine Akiko Day
Otto Von Busch
Live performances by:
7:00-10:00 Live tattooing with Jim Gentry
7:00-8:00: Live Jazz Presented by Paul Bennett
8:30-8:45: Molly Winter acoustic guitar & vocals
8:45-9:00: Justine Aronson vocal performance
9-9:15: Jax Weiner , 8 min short film on big screen