Workout of the Day
STRENGTH A
4 Rounds
40 ft Farmer’s Carry
directly into
40 ft Sandbag Carry
Notes
Warm up to RPE 7-8 for a 40 foot Farmer’s carry and a heavy sandbag carry. Complete 1 length of the gym carrying the farmer’s handles. Set them down and immediately pick up a sandbag and run it back to where you started.
Rest about 2 min between sets. You’ll be trading off with your fellow athletes, so keep the vibes high!
STRENGTH B
3 Rounds
80 ft Sled Push
Notes
Warm up to a sled weight about RPE 8-9 for a down-and-back push. Complete 3 rounds at that load.
Rest about 2-3 min between sets, trading off with other athletes.
The weight should be a serious challenge, but not so heavy that the sled stops moving at any point during your 80 foot effort (other than a very brief turnaround).
Programming Template: Week 1/8
Full house on a Monday evening
The Burden Run
Today’s workout is all about moving some mass through space. Get inspired by this short recap of from the 2013 CrossFit Games called the “Burden Run”. A classic!