Workout of the Day
Heavy 1 then, 80% AMRAP
In roughly 5 total sets, work up to a heavy single on the Back Squat, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure.
10 Alternating Rounds of:
10/7 Cal Row
10 DB Thrusters
In this workout partners alternate complete rounds until each person has performed 5 rounds. The rows should be hard and the Thrusters should be unbroken. Reset the monitor to 0 at the transition of each round. This workout should be completed in about 10-12 minutes on average but faster is certainly possible. Get after it!
Competition curious? Looking for something to do on a Friday night? Come join Coach Katie at 608 Degraw for HARPER HOUR! Whether you’re a well seasoned CrossFitter, interested in the idea of taking on your very first competition, or just looking to have a little FUN with friends, YOURE INVITED!
What: A 75 minute competition seminar for the well seasoned and/or aspiring CrossFit competitor! The first portion of the hour will be dedicated to fine tuning skills that may appear on the competition floor (gymnastics, strongman, barbell cycling etc). Strategy will be discussed on how to approach higher level mixed modal pieces, as well as team communication with synchronized movements. We will then execute what has been learned with a partner workout! Beers (or La Croixs) at a local watering hole to follow if you would like to socialize for longer!
Who: All skill levels are welcome. We just ask that you have enough group classes under your belt to ensure you are able to understand the basic CrossFit language with relative ease.
When: Friday Dec 1, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people