Workout of the Day
STRENGTH
Front Squat
4×5 @ 65%-70%
Notes
Our goal today is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics with the front rack position, vertical torso, and speed out of the hole.
If you were here for the heavy single, use about 65% up to 70% of your best rep. If you did not come last Monday, work at a load that feels like RPE 5 to 6.
Either way, this will be moderate load and you should have multiple good reps in the tank left on each set.
METCON
3 Rounds for Time
16 Alternating DB Hang Power Snatches
30 Air Squats
12 Box Jump Overs (24/20″)
Intent: 6-10min
Notes
The workout is designed to be short and punchy. Push the pace but don’t blow up in Round 1. Find a sustainable speed in the air squats and then attack the snatches and box jumps. Aim to keep each round under 3 minutes to hit the intended stimulus.
DB: Choose a weight you can cycle confidently and complete unbroken or in two quick sets max.
Move smoothly through the air squats, don’t rush and lose depth, but keep a steady rhythm.
The box jump overs are where heart rate will spike, so stay efficient with footwork and step down if needed to keep moving safely. Scale height of the box as low as needed today!
CrossFit Group Class Programming Template (WK2/8)
Coach Steph briefing a Murph heat with the CrossFit Games Murph event playing on the big screen
Make Movie Magic with Coach Cara
Did you know that Coach Cara makes badass genre films? She and her partner Jackie, through their company Sunstrike Pictures, are finishing their feature film, and are seeking investors to complete final post-production. This is an opportunity to back a cutting-edge creative team making thrilling, socially relevant art that is poised for commercial and cultural takeoff.
Code-named Wildflower (keeping the official title under wraps for now!) the film is a mystery thriller about the spirit of rebellion against the horrors of techno-fascism, inspired by the party game known as “Werewolf”/”Mafia,” where players must vote on who among them are the secret killers.
Logline:
12 kidnapped strangers are trapped on an island and forced to play a deadly game for the seeming amusement of a deranged masked stranger and his band of militaristic guards. As the mystery unravels, the sinister purpose of the murderous game is revealed.
The film stars the late great Tony Todd (Candyman), and genre stars Bai Ling (Dumplings, The Crow), Robert Picardo (Star Trek: Voyager).
Cara and team are seeking micro-investors (1K to 5K) and investors (5K+) to come on board this final stage. The final edit of the film is already under way.
If you want to learn more about the project and to watch the available reels, contact Cara directly at caraclaymore@gmail.com.
Here are a few sneak peeks (all photos c/o Sunstrike Pictures):
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