Workout of the Day
MYTHIC STRENGTH with Coach Cara Claymore
Farmer’s Walks
Pick and carry 40 ft, put down, turn around, re-pick, come back 40 ft (down and back gym length).
At the end of walk, hold handles for 10 sec count before putting down.
4 Rounds
Rest approx 2-3 min.
At the end of 4th & final round, Complete your last walk, re-pick, and hold for max time (Aim for 30 count).
Focus: slow controlled walk and picks. Work up to weight that challenges your grip.
Circus” DB & Sandbag Superset
4 rounds
Light bag Pick + Extension x 6 reps
Medium Dumbbell 3 Reps /side
Rest 1 min-90 sec
Shoulder Finisher (Optional/If there’s time)
Lateral “Crucifix” raises 50 cumulative reps
CrossFit Group Class Programming Template (WK2/8)
That’s a Good Rep for Justin!
ICYMI: What is Mythic Strength?
Today is our 2nd 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