“If you’re asking if your squat was low enough, the answer is no.”
-Greg Everett, Catalyst Athletics
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Weekly WODs (CrossFit):
Monday – Squat Day Week 2
We reset last week to lighter loads that we could move with complete confidence. In this week’s squat workout we will be adding 5 pounds to last week’s load. Our mindset for this week will be to take accountability for our movement patterns and focus on quality. If an athlete adds too much weight to the bar at these early stages of the cycle then it could cause train wreck in week 6 as loading increases.
Tuesday – “Diane” Benchmark WOD
If you were practicing your handstand pushups in your home gym during the quarantine it’s your time shine. We last tested this workout in January, and now its time to see how far we’ve come. Our workout consists of a descending rep ladder of deadlifts and handstand pushups. We’ll preserve the stimulus of this fast paced workout by finding a scaling option for the handstand up that allows for consistent efforts on the wall. Don’t fall on the wall!
Wednesday – Sliced and Diced
It’s all about the midline on day three. We begin today’s workout with a 12 minute skill session of strict knees to chest followed by an L-sit variant. Our workout will challenge our ability to maintain stability and control during our 15 minute AMRAP of alternating dumbbell split hang snatches, knees to elbow, and wall balls.
Thursday – Glute Bridge Gain Train
We’ll embrace the bike today in our hard hitting workout. We’ll be smashing 2:00 worth of bike calories followed by up-downs and static positions. Our finisher for today’s workout is will be a five minute glute bridge hold broken up by 20 quad heel taps.
Friday – “Fran” Benchmark WOD
Fran Lung Friday is here! Bring your fire-breathing buddies to the hardest workout of the week. We have a short and spicy ladder of lightweight thrusters and pull-ups. Our workout is a maximum effort sprint to the finish, so BRING IT! We’ll also have a post-workout strength segment of push presses when we recover from our Friday Fran!
Saturday – Crossfit/ Level 2
Heavy cleans and explosive movement is in store for your weekend workout. We’ll kick today off with a strength session of power clean doubles and follow it up with a conditioning piece in both classes. Our conditioning will tax your hamstrings as we hammer out high volume Russian swings and short running intervals.
Saturday – Burn
Our fifteen minute EMOM this week for Burn class will toast your legs and kickstart your heart. We have an alternating EMOM of dumbbell snatches, running intervals, and single dumbbell reverse lunges.