Workout of the Day
STRENGTH
Snatch
6-8 Sets x 2 Reps
Notes
These are not touch and go reps. Take about 5-10 seconds between the two snatches to collect yourself and focus on one thing you can improve on the second rep. After your first lift, you may bail the bar to the floor if desired. All athletes should completely reset for the second lift.
Newer athletes may choose to stay with light loads for all sets across today. Int and Adv athletes should build in weight as technique allows.
PARTNER METCON
AMRAP 10 MIN
5 Overhead Squat @ 135/95/65#
15/12/9 Calorie Row
Notes
Choose moderate weight that you can move in good form for 5 unbroken reps. Bar will come from the floor. You may do a snatch to full depth as your first rep, or power snatch the weight and then get set to squat from there.
Be patient in your overhead squats. We’ve been using pauses in our reps from the rig, so today focus on a smooth tempo while keeping midline stabilization and balance over your midfoot.
The row should be completed in under 1 minute. Scale calories as needed.
CrossFit Group Class Programming Template (WK6/8)
BEAT THE HEAT
An excessive heat warning is in effect for New York City through the next few days. The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke. Dehydration occurs when your body loses more water than it requires for normal functioning, and heat stroke occurs when your body temperature rises faster than it can regulate. Both of these conditions are very serious and can lead to sickness and even death in extreme cases. That being said, you can do a couple of simple things to make sure you’re safe while working out:
1. Hydrate! Drink cold water before, during, and after you exercise. We have a water fountain in 608, a sink in 597, and a bunch of beverages for sale in the fridge. We encourage everyone to bring their own reusable water container. Try to drink water at regular intervals. You want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.
2. Listen to your body. If you’re feeling lightheaded, dizzy, nauseous, begin to cramp, or display anything resembling fever symptoms, it’s time to stop, cool down and hydrate. Sometimes during hard workouts we try to “push through the pain,” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (To get fit!)