Workout of the Day
Farmer’s Carry “Fatback”
Pick handles, deadlift x 2 reps. On second rep, carry 40 ft. Repick, deadlift 2 reps. On 2nd rep, carry back 40 ft.
Total 4 reps/set.
5-6 sets progressively heavier working up to a near max effort (meaning, as heavy as you can carry without the handles slipping out of your hands; that includes warm up sets).
Rest 2 – 4 min.
Notes:
Focus on ab bracing, and controlling the negative on your deadlifts. Today is a day we get to push our grip strength ceiling a little bit! Take ample rests, and dial in every set. Be strategic about your warm ups, take slightly more ambitious jumps.
Sandbag Over Bar Partner Interval
Max reps over bar in :45 sec.
5 rounds working every 3:00.
Load bag over bar for as many reps as you can, walking back and forth to either side of the rack.
Partners take turns working and resting. While A works, B watches the clock. A begins at start of clock, B begins at 1:00, :15 sec to transition between who’s working.
Notes
Powerful extension, keep bag close. This is a repeat workout, see if you can increase weight or reps or both for the intervals.
CrossFit Group Class Programming Template (WK7/8)
Woof.
July Strength Cycles available!
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 6 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.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: July 8th
End Date: August 16th
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: July 8th
End Date: August 16th
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: July 8th
End Date: August 16th