Workout of the Day
Sandbag To Shoulder
Shoulder sandbag x 6, 3 on each side.
4-5 rounds for weight and quality.
Rest 2-3 min
Notes
Sandbag – Precision and power are key. Don’t rush or try to one-motion the bag.
+ Bring it to your lap.
+ Gather the bag tight to the upper body, then explode up through the legs.
+ Get bag stable on shoulder, and bring opposite arm away to demonstrate control, as if you were waiting for a “down” command from a judge.
Build Circuit
Biceps Curl 8-10 (1-0-1-0 tempo)
Lateral Raise 12-15 (1-0-1-0 tempo)
PVC Twists 20 reps
Wall Sit 30 Sec + DB or Plate
4-5 rounds, minimal rest
Notes
Aim for high quality very controlled reps.
Increase weight over your sets, aim for rounds 3+4 to be only 1-2 RIR (reps in reserve), and flirt with failure on your very last set.
Wall sit, add progressive load with a DB or plate held out slightly in front of you.
CrossFit Group Class Programming Template (WK6/8)
QTS Strength and Pride Powerlifting event in 608 today
Come check out this awesome event at the gym today. For several years we’ve hosted Queer Trans Strength NYC every Sunday and this is their first powerlifting event! Lifters will take to the platform in this pride event that celebrates strength, inclusion and raises funds for a great cause! All proceeds will be donated to @glits_inc
G.L.I.T.S. Inc is a grassroots community organization providing crisis support and direct aid to Trans sw’s, incarcerated/recently incarcerated TLGBQ+ NYers and asylum seekers and piloting programs to provide permanent housing and healthcare for some of our most marginalized and vulnerable community members.
NO OPEN GYM TODAY
Because of the aforementioned event we will not be having Open Gym today. Prior to the event will be used for set up and warm-up area for the lifters. We appreciate your understanding and encourage you to check out MYTHIC strength with coach Cara as an alternative. OG only members may attend this class without any additional fees.