“Success seems to be connected to action. Successful people keep moving. They make mistakes, but they don’t quit. ”
– Denzel Washington
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Crossfit -Barbells and Burpees
Our workout for today is a benchmark workout you may have seen before. “Point Break” is an ascending and descending ladder of front squats and bar facing burpees. It’s all lungs and legs for this one!
It’s all about pacing on day 1. We have 4 rounds for reps of max burpees, dumbbell snatch, and ring rows.
Crossfit – Pace Trainer
In today’s high-skill strength component we’ll be dialing in the catch position of the snatch. Our focus for the strength piece will be receiving the bar with great stability in a deeper power position than normal. Our goal for today’s conditioning is to find a challenging but sustainable effort for 15 minutes. Athletes should expect to see dumbbell snatches, tuck-ups, and bike calories.
Don’t forget your running shoes because that’s about all we’ll be doing today. Keep in mind “The things you do the least usually provide the most”.
Crossfit – Booty and The Beast
We’ve planned some lower body destruction for day 3. The glutes and quads will be toast after our strength and conditioning today. Our pre-workout strength session will fire up the posterior chain with single-leg glute bridges and dynamic supermans. Our conditioning includes two sets of rowing, wall balls, and double-unders.
We’ve got 15 minutes of pure explosiveness planned for burn. Our workout includes single dumbbell clean and jerks, box jumps, and sit-ups.
Crossfit – Make Intention Your Intensity
The saying goes “Move Well, Move Often”. The goal of today’s training session is to move with great mechanics. Many athletes gloss over the fact that intensity can be chased through intention. Today we’ll be looking for great movement as we flow through 3 quality sets of Turkish get-ups, slam balls, bent over rows, and crossbody mountain climbers.
Today’s workout is all about those rowing pains! Our workout includes a 500 meter buy-in and cash-out on the rower. The rowing intervals will be separated by 3 rounds of goblet squats and Russian swings.
Crossfit – Open 21.3
Get your rest on Thursday night because we’ll be going to war with 21.3 on day 5!
The Burn Open is still going! We’ll see you in class.
8am Crossfit – Librarian Leg Day
Our workout is 5 rounds for quality of bike calories, up-downs, library deadlifts (sumo or conventional), box jumps, and planks.
10:15am Crossfit – Level 2
One of our locations will be hosting a re-run of 21.3 and the other location will have a heavy 3-rep sumo deadlift before the regularly programmed Crossfit class conditioning.