Workout of the Day
Mythic Strength⚡️
Farmer’s Carry
Work up to 1 max heavy carry over 4-5 sets. 1 set = down 40 ft, repick, back 40 ft.
Progressively heavier sets.
Rest 2 – 3min.
Sandbag Load Rep Fest
Work up to an AMRAP set of sandbag pick + extensions.
Over 5 progressively heavier sets:
Set 1 – 10 reps (light)
Set 2 – 8 reps (medium)
Set 3 – 6 reps (heavy)
Set 4 – 4 reps (heaviest)
Set 5 – AMRAP (heaviest or second heaviest)
Rest 1 min – 2 min seconds between sets.
Notes:
Farmers – Fully recover between sets, take 2-3 min rests.
Focus on abdominal bracing before the pick and keeping your back tight during the walk.
Sandbag – Make your 4th set your heaviest. If it’s a struggle to get 4, then go back to the previous bag for your final AMRAP set. If you were able to do it and think you could get one or two more, stay there for your AMRAP set. If working with a partner, tell them your goal # of reps before you go.
Cool down
Stretch back, forearms, glutes, hammies
CrossFit Group Class Programming Template (WK8/8)
HAPPY MOTHER’S DAY!
CFSBK would like to acknowledge all our amazing CrossFit moms who are setting positive examples for their children and communities about how to stay fit while helping raise a family. Here’s a shot from our Diapers and Dumbbells class. Here’s a throwback video from 2017