Workout of the Day
Sandbag Work
Pick + Carry down + back (100 ft), Drop.
Pick + Extension “load” x 6 reps.
Rest 2-3 minutes. 6 rounds.
Sub Max Carry: After your last round, you will rest 90 seconds, then perform 3 down and back gym length carries.
Notes
Technique focus
Carry: Keep bag high, control your turn, accelerate. It’s a “run” not a walk.
Pick + Extension: Pull the bag as high as possible on each rep.
You can start light and work up to a heavier bag for the final two rounds, or stay moderate the whole time.
Unilateral + Locomotive Strength
DB Twist Press x 6 reps/side
1 Hand Farmer’s Carry 100 ft ea/side
Sled Push down, Drag Back, 100 ft.
Notes
Performed in a circuit, aim for 4-5 heavy rounds, work until time runs out, take approx 45-60 sec rest between rounds.
CrossFit Group Class Programming Template (WK1/8)
What is Mythic Strength?
Today is our first of 8 weeks of Mythic Strength with Coach Cara on Sundays this cycle. Here is an overview of the program! Get mythically strong!
Mything Strength are Strongman inspired workouts programmed by strongwoman Cara Claymore. We will be cultivating:
- Loaded locomotion (moving weight from A to B)
- Grip strength
- Asymmetrical strength (unilateral loading, rotational loading)
- Trunk strength (anti-rotation, rotation, flexion)
We’ll build these capacities through sandbag carries and loads, farmer’s walks, single arm “Circus” dumbbell, as well as secondary lifts targeting stability and rotation. This work will feature a delicious challenge of aerobic demand within strength expression – strongman style.
The weeks will alternate between two primary formats, with slight variation each week. The secondary work on each day will support the primary work from the alternate day, so even if you miss a week; you’re covered. You’ll be able to build on these skills over the 8 weeks.
Day 1:
Sandbag: Pick, carry, and load.
This work challenges the entire body in an incredibly fun, demanding and practical way. The loading of the hips, spine, and back in flexion and extension cultivates powerful performance.
Getting good at flinging around hundreds of pounds of sand = confidence. It’s science.
Secondary work will feature rotational strength and overhead work, and varied weighted locomotion and trunk work.
Day 2:
Farmer’s Walk: Pick, walk, and challenge grip. The farmer’s walk is one of the ultimate tools for full body strength. It challenges grip, back, arms, hips, and trunk with savage thoroughness. Personally, few other movements yield such brutal yet satisfying efficacy.
“Circus” Dumbbell: A one arm, heavy dumbbell clean & press(jerk) is a classic strongman move with origins in the sports performing arts heritage. Being able to put heavy weight overhead with just ONE hand also means developing incredibly strong stabilizers in the entire body. Plus, it looks cool, and it’s fun as hell. Need I say more?
Secondary work will feature more endurance focus sandbag work.
See you there! Cara