Announcements

Be prepared for this week’s workouts. They will be a little more challenging than in weeks past, but that is the goal: to progressively test you outside of your comfort zone. If it doesn’t challenge you, it doesn’t change you. Can’t wait to see you in the gym!!

Gym – CrossFit

“Success is not final, failure is not fatal: it’s the courage to continue that counts.”
– Winston Churchill

View Public Whiteboard

Warm-up (No Measure)

Warm-up : 10 min cap
10 Iron crosses/ RO2VS

10 Fire hydrants

5 Hip circles ea way

:45 Banded hip stretch(lunge position)

:45 IT band foam roll

250m row

15 Back squats with empty bar

10 Barbell reverse lunge ea leg

strict pull-ups

Use a band that allows 5 strict pull-ups. Slowly reduce band strength as you increase in strength. If you have strict pull-ups use a DB.

Back Squat (6/4/2 6/4/2 6/4/2)

This is week 3 of our 6 week squat cycle. All percentages are increasing by 2%.

25 min time cap

Warm up to 64% of 1RM then complete waves:

Wave 1

6 @ 64%

4 @ 69%

2 @ 74%

rest 3 minutes

Wave 2

6 @ 69%

4 @ 74%

2 @ 79%

rest 3 minutes

Wave 3

6 @ 74%

4 @ 79%

2 @ 84%

Metcon (3 Rounds for reps)

AMRAP 3

5 Back squats (115/75)

6 Pushups

7 Cals

2 min rest

AMRAP 3

5 Back squats (135/95)

6 Pushups

7 Cals

2 min rest

AMRAP 3

5 Back squats (155/115)

6 Pushups

7 Cals
Can take from rack if needed.

Rx+:

135/95

155/115

175/135