“Talent without grit is just potential. Talent plus grit is unstoppable.” — Ben Bergeron
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Monday – Jelly Belly
We will start our week by waking up our abdominals! The first workout of the week includes high volume sit-ups and heavy deadlifts.
Tuesday – Good Abs, Great Lifts
Core stability and strength are critical to olympic lifting. Core stability helps to protect the spine during heavy lifts, and allows us to transfer maximal force to the bar! We will be testing our muscular endurance in the WOD by holding difficult positions in periods of heart rate elevation.
Wednesday – Clean up your Clean!
Day 3 consist of a two part workout involving a clean complex, and an ascending rep wall ball and power clean ladder. We will focus on positioning during the clean complex, and ratchet up the intensity for the conditioning.
Thursday – Boulder Shoulders
You know its going to be a good day when you are already upside down by warmup time! Prioritizing consistency will allow us to move quickly through multiple rounds of rowing, plate ground to overheads, and overhead lunges.
Friday – Squat Cycle (Week 7)
Our final build week of the cycle is upon us! Brace yourselves! Literally. The bar should be moving much slower than it was at the beginning of the cycle. However, if you want an added challenge ask your coach about the tempo challenge!
Saturday Community WOD – Teddy Swolesevelt
Most of us have a friend that enjoys working out in front of the mirror at the dumbbell rack! This week is a perfect time to invite that friend, and introduce them to crossfit! Your friends will get the best of both worlds with an EMOM conditioning workout followed by a sleeve stretching arm workout.
Saturday Level 2 – Suns Out, Guns Out
We have a fun high volume workout consisting of double unders, toes to bar, and running. Our goal is to find a rhythm early and maintain consistency throughout the workout! We will finish with accessory work involving our chest and triceps.