Workout of the Day
A1) Barbell RDL: 4 x 6-8
This is your final week of RDLs. Aim to go heavier than last week!
A2) Incline Dumbbell Bench Press: 3 x 6-10
Use last week’s sets as guidance (3 x 9-12). Aim to go heavier today.
Use a tempo @ 20X1 on both lifts, essentially “slower down, faster up.”
Rest as needed between movements, about 60-90 sec.
20 min for quality and load:
1:00 sandbag bear hug hold
50′ ea: single arm farmer walk – heavy
1:00 ring plank
:30 hanging tuck hold
Go heavy on the first two movements!
Accumulate time as needed on the second two movements.
In ring plank, work on a hollow body position and scapular protraction (push down).
In tuck hold, goal is to have knees above hips. Scale to a 90 degree hold if needed!
CrossFit Group Class Programming Template (WK3/9)
Coach Avery all smiles on a Saturday
Enter the raffle to win a free CrossFit Open registration!
We’re offering a raffle in which 5 people will get their CrossFit Open registration paid for by the gym! All you have to do is fill out the small paper near the front desk with your name and email and drop it in the box. We’ll choose 5 lucky winners on Monday afternoon. If you’ve already signed up for the Open, put your name in still and we’ll reimburse you if you win!