We are currently going into Week #1 of a 4-week cycle focused on strength and stamina. Inside this training cycle, we will be placing a routine emphasis on squatting, where we are looking to estimate two numbers for percentages - our 1RM Back Squat, and our 1RM Front Squat. We will continue to prioritize classical CrossFit movements that we most commonly see in the CrossFit Open. A typical day will consist of daily conditioning and strength, naturally varying by design based on the training cycle we are currently in. We will start to incorporate skill work as requested by many of you within the community. We have a phenomenal mixture of Old School and New Generation of CrossFit athletes within our gym. The one thing that remains the same is that we will continue to “Forge Elite Fitness” through constantly varied functional movements executed at high intensity across broad time and modal domains.
CONSTANT VARIATION
Different every day, CrossFit workouts are tailored to the individual.
FUNCTIONAL MOVEMENTS
CrossFit uses safe, effective and efficient movements similar to those you use every day in life.
HIGH INTENSITY
In CrossFit workouts, intensity levels are adjusted to challenge the individual and safely improve fitness.
CROSSFIT
WOD:
AMRAP 10:00
10 Strict Pull Ups
15 Strict Presses 75/55
20 Air Squats Squats
SKILL:
Spend 20:00 working on:
Handstand Walking
Drills
Advance: Obstacles & Total Unbroken distance at once.
Cool Down:
Quads Foam Roll:
1-2 Minutes Each Side
Lats Foam Roll:
1-2 Minutes Each Side
Glutes Foam Roll:
1-2 Minutes Each Side
SWEATFEST
5 Rounds For Time:
20 Jump Lunges
20 Weighted Sit Ups
20 Jumping Air Squats
20 Push Ups
Cash Out:
20 Sprints As Fast As Possible
CROSSFIT FOR SPORT
STRENGTH:
Hang Power Snatch Pull
Hang Power Snatch High Pull
Hang Power Snatch
*Build In Weight for this complex
WOD:
AMrAP in 7:00
3,6,9,12….
Goblet Squat
Knee - 2 - Elbow / Knee- 2 - Chest / Weighted Sit Ups
