Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

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