Workout of the Day
STRENGTH
Every 1:30 x 10 rounds (15 minutes):
1 Power Clean or Clean + 2 Split Jerks, building
Notes
Your choice today on power or full cleans. Continue to add load to your split jerks if your footwork is correct. You should feel balanced and stable overhead. The goal today is to work to a moderately tough complex – not a true max.
ASSISTANCE
20-15-10-5 reps each:
Supine Leg Raises with Hip Lift
Bent Over Rear Delt Flyes
Single Leg Hip Thrust
Notes
Focus on a solid mind-muscle connection with these three exercises. You should feel the hip lifts in your abs and hip flexors, the flyes in your upper back and the thrusts in your hamstrings/glutes.
CrossFit Group Class Programming Template (WK4/8)
Charlie and Toni are both taking part in the TCS NYC Marathon on November 5th.
If you’d like to support them in their fundraising efforts, please click either (or both!) of the links below.
Your donation will help provide critical funds for Rising New York Road Runners – NYRR’s free youth program and events platform – designed to help kids of all ages and abilities to build confidence, gain motivation, and develop healthy attitudes toward physical activity that last for life!
Together, we can help 250,000 youth across the country to live healthier, more active lives. To donate, just follow the steps below. You can also click here for more information about Check Donations and Matching Gifts.
Thank you again for joining me in support of this great cause. Our finish line is active kids!
Safe Horizon is a victim assistance nonprofit that has been standing with victims of violence and abuse in New York City since 1978. We provide assistance, advocacy and support to victims who have experienced domestic violence, child abuse, sexual assault, stalking, human trafficking, youth homelessness and other crimes.
Too many women stay in unsafe situations because they don’t know how to get help! Safe Horizon provides so many amazing resources to help women and families not only escape unsafe situations but also sets them up for a safer healthier life after. Please help in donating to this amazing resource.