Workout of the Day
“MYTHIC STRENGTH”
Deadlift
3 x 30 Seconds AMRAP (RPE 7)
Notes:
First set, work on precise, complete resets. Second set, pick up the pace with a dynamic reset – hands stay on the bar, but you reset your back and legs and ab-brace. Third set push the volume and get as many reps as you can.
If you deadlifted on Friday, aim for RPE 6 – lighter load, dialing in technical perfection and pushing for more reps.
Unilateral Builders
Press KB for 6 reps. Lockout overhead, and walk 40 ft. Press additional 4-6 reps on the same arm (don’t go to failure). Switch hands, repeat the other side. 3 rounds.
Superset with Ipsilateral Single Leg Romanian Deadlift. 3 x 8 reps.
Rest 90-2 min b/t rounds.
Notes:
3 rounds for quality, building in weight so the first set primes the patterns, and the latter two sets are hard and heavy.
Shoulders Triset Cashout
Upright Row, Lateral Raise, Reverse Flye
3 x 12-15 No rest between movements, 45 sec rest between rounds.
Notes:
Go light, this burns!
CrossFit Group Class Programming Template (WK1/8)
CFSBK Open Gym regular Robyn pulling a heavy deadlift at the QTS meet
How to watch the CrossFit Games
The games this year will be from August 8-11. Click the link below to see how you can plan on watching the fittest on earth compete for the top of the podium!
