Workout of the Day
METCON
Every 3:00 x 5 Intervals:
8 Strict Toes to Bars / Hanging Leg Raises
8e Renegade Rows (no push-up)
AMRAP Reverse Lunges to 1:30 mark
Notes
Focus on controlled but steady movement the entire workout. This should feel like a grind with lots of mind muscle connection. For the lunges, use both, one or no dumbbells held anyhow for the weighted lunges. Opt for heavier loading and fewer reps than the inverse.
STRENGTH
Bench Press
Heavy 1 then, 80% AMRAP
Notes
In roughly 6 total sets, work up to a heavy 1 on the Bench Press, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve. Capped at 20 reps
Coaching Focus: This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes
Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3
Qualitative improvements
– Technique feels better
– Same weights feel lighter
Effort & consistency are always the most important attributes to be chasing.
CrossFit Group Class Programming Template (WK6/8)
Fred burpees under the watchful eye of coach Steph
New Strength Cycles with Coach Jeremy Live
Spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on June 23rd.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: April 29th
End Date: June 21st
SOLD OUT!
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: April 29th
End Date: June 21st
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: April 29th
End Date: June 21st