“It starts with finding the direction you want to go in and then figuring out how to build the habits that will get you there.” — Rachel Hollis
What have you learned through CrossFit?
Check out this guest post from Morning Chalk Up. How much of this do you relate to?
The Week
Monday – Squat Day
Week one of our squat cycle! Be sure to get it in! After we’ll have 3 rounds of wallballs, push-ups, and strict pull-ups fo a little gymnastics strength training.
Tuesday – Guard Rail
The first 15 minutes we’ll spend building up to a heavy 5 rep of touch-and-go power cleans. Don’t let go of that bar! Then use what you’ve practiced to hit three 3 min AMRAPs of calories and power cleans. The reps for power cleans will go down as their weight goes up.
Wednesday – Run Wild
Another leg burner today, hit 3 rounds of 600 m runs and 21 hang squat snatches. The weight will be light, but don’t be deceived!
Thursday – Surf and Turf
Thirty min AMRAP today with 70/50 calories, 50 sit-ups, 30 sandbag to shoulder, and 50 more sit-ups. Try to just move steadily through this and not take a lot of breaks!
Friday – Nine Yards
For the first part of class, build up to a heavy tempo front squat with 5 seconds down and a 3 second pause in the bottom. Focus on positioning and stability, not just how much weight you can put on the bar! Follow up with a 12 min AMRAP of 3 thrusters, 3 toes to bar, 3 calories, 6-6-6, 9-9-9, etc.
Saturday – Partner Mind Eraser
20 min AMRAP of 7 power cleans, 7 burpees, and 200 m runs. Since it’s with a partner you should be able to push hard and do sprint rounds!