“Life is ten percent what happens to you and ninety percent how you respond to it.”
– Lou Holtz
Thought of the Week:
There are three main reason one chooses to do CrossFit:
- They want to sweat, burn some calories, feel good, and have a good time.
- They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
- They want to compete in CrossFit, treating it as their sport.
What are you here to do? What is your main goal? Does your workout intention every day reflect your main goal?
Crossfit – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
AMRAP x 10:00
Slam Balls/Plate Ground to Overhead
10m Shuttle Run
Crossfit – Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!
Every 2:00 x 4 Sets
Immediately Into Max Reps of –
Set 1: Dumbbell Strict Press
Set 2: Dumbbell Burpees
Set 3: Dumbbell Front Squats
Set 4: Devils Press
1:00 Rest Between Sets
Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!
5 Rounds For Time
20 Alternating Lunges
15 Ring Rows
10 Calorie Bike/Row
Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.
EMOM x 6:00
MIN 1: 6 Push Ups + 15 Sit Ups
MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull
AMRAP x 2:00
Max Effort Row For Meters
Crossfit – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.
AMRAP x 12:00
12 Alternating Kettlebell Push Press
12 Alternating Kettlebell Suitcase Step Ups
Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.
In Teams of 2
AMRAP x 14:00
60 Calorie Bike
60 Russian Kettlebell Swings
60 Wall Balls