Tuesday, February 25th
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 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.
On the 1:30 x 5 Sets:
1 Set of max Handstand Push-ups
*The goal is to hold the same rep number across the 5 rounds.
*We have been working on our HSPU over the past few weeks. Today is with more rest.
*As a reminder, let's pick a number of unbroken handstand push-ups that you think you can sustain for 5 rounds.
On the 4:00 x 5 Rounds:
50 Double Unders
10 Slam Balls 30/20
5 Power Snatches
*Build in Power Snatch Weight
*Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day
**COMP - 5 Bar Muscle-ups instead of 15 Slamballs
GOAL/SCORE: Heaviest Weight Lifted
2 Rounds of:
20 Push Ups
20 Squat Jumps
20 Jumping Lunges
20 Box Jumps
20 Double DB Hang Clean and Jerk
20 DB Squat with Hammer Curl
20 Inch Worms
20 Leg Raises
20 Reverse Crunches
CROSSFIT FOR SPORT
Spend 25:00 to establish a new 1RM:
AMRAP in 9:00
200m Row or 15 Sprints
10 Hang Squat Cleans
*Weight should be roughly 35-45% of today 1RM