Workout of the Day
STRENGTH
Strict Press
1 Rep Max
Notes
Establish a 1 rep max today. In this training cycle, we will be following a “5/3/1” template, which uses percentages based of a training max, which is 90% of your 1 Rep Max. Don’t worry… we’ll get to the math next week! For now, focus on getting balanced, braced, and psyched up for a heavy single overhead press. Make sure to write down what you do!
METCON
AMRAP 10 Min
20 Air Squats to Med Ball
270m Run
Notes
Intent: 4-5+ rounds
Use a med ball target today such that when you make contact at the bottom of the rep, you are in a below-parallel, full-depth squat. Touch the ball on every rep you perform. Taller athletes may need to set their ball on a plate to find an appropriate target.
(Programming Template: Week 1/8 )
Erin in her CrossFit Open shirt (after accidentally doing 26.3 heavier than the RX for her age division! Whoops!)
Today’s Workout
Is an Homage to an OG CrossFit workout with legends Chris Spealer and Zac Pine from 2008
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