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  • CrossFit AMRAP

Friday, August 28th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

STRENGTH:

Back Rack Reverse Lunges

On the 2:00 x 5 Sets:

Set 1 - 14 Reverse Lunges (7/side)

Set 2 - 12 Reverse Lunges (6/side)

Set 3 - 10 Reverse Lunges (5/side)

Set 4 - 8 Reverse Lunges (4/side)

Set 5 - 6 Reverse Lunges (3/side)


Notes:

  • Our day begins with some good unilateral strength work.

  • Choose weights that allow for full control through the full range of motion.

  • Don't slam your knee into the ground.

  • We want to complete all the reps on one side before beginning the other side.

MOVEMENT FOCUS

BACK RACK REVERSE LUNGES

  • We should be able to keep a verticle torso throughout the entire movement.

  • If our torso cannot stay upright throughout the movement, we've gone too heavy today.

  • When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.

  • Take your lunge steps straight back so you don't have a "tight rope" type of lunge.

  • The front leg should be doing most of the work after the back leg gives the initial push off the floor.

SUBS

BACK RACK REVERSE LUNGES

  • Front Rack Reverse Lunge

  • Kettlebell on Back Reverse Lunge

  • Vested or No Weight Jumping Lunges

  • Double the Reps

WOD:

For Time:

90/60 Calorie Row --- 75/50 Calorie Bike --- 1,200m Run

21 Double Dumbbell Front Squats

21 Double Dumbbell Push Presses

21 Double Dumbbell Hang Clusters


Dumbbells: 50's/35's



GOAL: 8-18:00

SWEATFEST

No Class, next available class is tomorrow at 8:00am.

SweatFest is a 45 minute high-intensity cardio class. Workouts combine simple body weight, gymnastics, rowing, and light lifting movements for a high-energy workout. Short, sweet, super sweaty full-body workout! SweatFest is for everyone. No on-boarding or CrossFit experience needed.

Schedule

Monday - Thursday: 6:30pm

Saturday: 8am

DO MORE. BE MORE. GIVE MORE. LIVE MORE.




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