08/18/2017

SCHEDULE ALERT:
Fitness/Teen classes scheduled for Tuesday the 22nd & Thursday the 24th
have been cancelled. As an alternative, please attend the 6pm CrossFit
classes. Scaling/modification options will be available. Thank you for your
understanding. We apologize for any inconvenience. Have a great weekend!
Summer Training Cycle
Week 9
Warm-up:
Banded Batman Hip Opener
Low lunge w/ trunk rotation
Hamstring floss
wide leg forward fold to thoracic rotation
Strength:
Bench Press (5-4-3-3+)
Super set couplet with Deadlift every 2:30 for 10:00
5 @ 80%
4  @ 82%
3, 3+ @ 85%
Deadlift (4 x 4)
Speed Deadlift touch and go at no more than 75% or slightly heavier than 5 x 4 from 7/11
focus on perfect position and smooth touch and go transition every rep-
stay engaged, never losing tension in the bar- squeeze bar off the ground every rep
Metcon (Time):
4 Rounds for time
3 Turkish Getups (50/30)
12 toes to bar
12 alternating DB Ground to Overhead
6 alternating front rack lunges
200 m run

 

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