Workout of the Day
“Mythic Strength”
Deadlift
4 x 35 Seconds AMRAP (RPE 7/8)
Rest 2-3 min.
Notes
Weight the same or slightly (5%) heavier than last week. 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 and 4th sets push the volume and get as many reps as you can. AIMING FOR 7-10 reps.
Single Arm Kneeling DB Presses & Carries
Press DB for 6-8 reps. Switch hands, repeat the other side.Superset with medium-to-heavy SA KB Farmer Carry for 80 ft/arm (Down and back).
Rest 90-2 min b/t rounds. 4 rounds, building.
Notes
4 rounds for quality, building in weight so the first set primes the patterns, and the latter sets are hard and heavy.
Shoulder Superset Cashout
Upright Row, Lateral Raise3 x 12-15
No rest between movements, 30 sec rest between rounds.
Notes
Go light, this burns!
CrossFit Group Class Programming Template (WK3/8)
Maillard, one of the co-owners of Dean CrossFit moving some big weights at the RAD event
ICYMI: Coach Cara on the Magic of the Spheres podcast
On episode 285, Sabrina interviews strength coach, filmmaker, and magician Cara Claymore. In our conversation we talk fitness, the humility of fitness beginnings, magic, character acting as a talisman, and we got philosophical and heavy about what happens when you get strong. You can connect with Cara on Instagram and TikTok @Caraclaymore, at Caraclaymore.com, and her Substack.