Workout of the Day
FLOATER STRENGTH
A. Back Squat, 5 x 2-4
B. Sumo Deadlift, 5 x 2-4
C. Bench Press, 5 x 2-4
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have kipping toes to bar, double unders, and squat cleans.
You may superset your main lift with another DB/KB or bodyweight movement.
METCON
Open Workout 12.1
AMRAP 7 :00
Burpees!
Notes
We most recently did this on 9/17/24. Track back and see if you can beat your previous score with the same target height!
This workout begins from a standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
As a scaling option, remove the standard of touching the 6″ target, and instead finish with the hips extended, the feet leaving the floor, and a clap overhead.
Use the 7 minutes as a benchmark to test not only your endurance, but also your mental toughness.
Find a sustainable pace and avoid flaming out early!
CrossFit Group Class Programming Template (WK7/8)
Mimi getting mythically strong
Mythic Strength evolved
Mythic Strength Fall Term begins September 2nd! And Coach Cara has cooked up a brand new program flow for maximum gains.
What’s New?
Mythic Strength acts more like a traditional membership, with 16 visits a month. The group meets 3x a week, at 7:30 PM on Tues/Thurs, and 1 PM on Sundays. Leaning into the old school lifting club ethos, all members have access to the program and can perform their sessions with the group in a motivating, positive and playful team environment, or on their own in Open Gym if/when schedules conflict. They will have WhatsApp support from Coach Cara all week long, and can send videos for feedback when training alone. Athletes can also use visits for specialty non-CrossFit classes like Upside Down.
There are 4 spots available currently, but membership is always open when there are available spots. Programming operates in 8-10 week blocks, the fall term will begin focusing on hypertrophy (muscle-cultivation) and building a strong foundation, while keeping in dynamic odd object lifting to develop new skills, and keep overall fitness high. Athletes can expect some plyometrics, Olympic weightlifting and speed and power work, lots of barbell and dumbbell work (squats, deadlifts, pressing, etc), and of course, strongman fun like loaded carries and sandbag work.
This program is ideal for those who want to build muscle and strength and put some time into a dedicated container for that goal. Minimum recommended participation is 2-3 months (go in the holidays strong as hell!). Beginners welcome!
Please contact Coach Cara with your questions: caraclaymore@gmail.com
Leave a Reply