Workout of the Day
“Mythic Strength”
Farmer’s Carry “Fatback”
Pick handles, deadlift x 3 reps, carry 40 ft. Repick, deadlift x 3, carry back 40 ft.
4 sets, progressive load.
Rest 2 – 3min.
12 Min Builder EMOM
•Sandbag to shoulder 4 reps, 2 ea side
•DB Horse Stance 30 sec
•Bent DB Row 8 Reps
3 stations, cycle through; 4 rounds of each total.
Notes:
Farmers – Fully recover between sets, take 2-3 min rests.
No more than 4 warm up sets.Focus on ab bracing, and controlling the negative on your deadlifts. Touch and go on the DLs.
EMOM –
Bag to Shoulder – Precise set up, powerful extension, and get control of the bag before returning to the floor.
Horse Stance – Hold 2 heavy DBs or KBs with long arms in front you, similiar to a sumo deadlift. Heavy enough you feel pulled down into the stretch, but maintain erect torso position. Open hips. This video breaks down the stance. You can hold statically or add a slight pulse.
To find horse stance, start with feet together, then turn out your heel as far as you can. Then turn out your toes as far as you can. Once more, turn out heels, then toes. Angle toes and knees out together. Done Correctly, you will feel a nice stretch in the inner thigh/adductor in this position.
DB Rows – Go heavy, progressive load so the last two rounds are very challenging. Brace your abs!
Stretch back, forearms, glutes, hammies
CrossFit Group Class Programming Template (WK5/8)
Thanks to everyone who came out for this Friday’s movie night screening of “Best in Show”!