“Moving isn’t important, until you can’t.”
– Gray Cook
Supplement Spotlight:
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Weekly WODs:
Monday
Crossfit – Threshold Training
The goal is to thrive and not just survive in today’s workout. We’ll be testing our gears as we try to maintain an 80 percent effort during our toasty ten minute conditioning workout. It’s a great day to try to keep your heart rate in check during today’s devil’s presses and box jumps. We’ve also added pistol practice to the front end of today’s workout.
Burn
It’s all legs on day one! We have bike calories, ring rows, and wall balls. It’s best to choose a wall ball option you can crush 15 to 20 reps with repeatedly.
Tuesday
Crossfit – Baseline I
We’ve got three baseline tests this week starting with a bodyweight endurance test. We have a max effort 1 mile run followed by an AMRAP of “Cindy-ish” movements! Get ready for lots of squats, hand-release pushups, bar-muscle-ups, and pull-ups.
Burn
We’ve got an awesome double EMOM pump session planned for day 2. Movements include push-ups, box dips and box jumps.
Wednesday
Crossfit – Baseline III
Our second test gives athletes 25 minutes to build up to a heavy single ground to overhead. Athletes can go overhead using the clean and jerk or any snatch variation they choose. Our conditioning piece is a five minute AMRAP of double-unders and ground to overhead.
Burn
Our 14 minute AMRAP will smoke the shoulders and grip. We have American swings, goblet lunges, and calories on a machine of your choice.
Thursday
Crossfit – Quality Strength Session
It’s all about the gains on day 4! We have four rounds for quality of tempo dumbbell rows, Turkish-get ups, dumbbell front rack holds, and weighted sit-ups.
Burn
Burn workout number four this week is a great test of upper-body endurance. We have an alternating training EMOM of dumbbell shoulder to overhead and dumbbell hang power cleans. We’ll separate each weightlifting minute with a 200 meter interval run.
Friday
Crossfit – Baseline II
It’s the last test of the week, and we’ve saved the best for last. Athletes will have 20 minutes to build to a heavy 3 rep back squat followed by two 3 minute intervals of max bike calories and burpees. Get ready to huddle up for a pre-WOD prayer!
Burn –
Our goal for our burn bodyweight triplet is to stay moving the entire 14 minutes. Athletes will be performing singl- unders, burpees, and air squats.
Saturday
Crossfit/ Level 2 – Salute The Glutes
It’s all about legs on Saturday! We have a 2 round workout of Russian Swings, rower calories, and box jump-overs. Your legs should feel quite heavy after completing 100 reps total of each of these movements. Level 2 will have an added barbell back-rack lunge session.