WORKOUT OF THE DAY

Tuesday, 9 July 2019

Interested in joining our July Elements group? It starts on the 9th! Sign up here to reserve a spot.

Or email us here for a free consultation!

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CrossFit Kids returns this Summer! 7/9-8/29. Tues/Thurs at 10am. One time fee of $320 for all 7 weeks!
Sign up here.

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Part A
In 20 minutes, establish 2RM Front Squat

Part B
Intensity:
8 rounds for time:
15 wall balls (20/14 – 10/9’)
5 box step ups (single 50/35#) DB
Rest :30 seconds after each round

Time cap: 15 minutes. Add :01 second to score for every rep not finished.

Consistency:
8 rounds for time:
15 wall balls (20/14 – 10/9’)
5 box step ups (single 45/25#) DB
Rest :30 seconds after each round

Time cap: 15 minutes. Add :01 second to score for every rep not finished.

Mechanics:
8 rounds for time:
15 wall balls (14/10 – 10/9’)
5 box step ups (single 25/15#) DB
Rest :30 seconds after each round

Time cap: 15 minutes. Add :01 second to score for every rep not finished.

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Front squats are going to form the core of this lifting cycle for the next 8 weeks, so it’s important to remember that whatever number you hit today is only representative of your strength at this exact moment in time. We haven’t done front squats in a couple months. So don’t despair if your 2RM is significantly different than your last 1RM you established. We’re building that capacity back up after last month’s overload leg strength work.

Part B is nasty. There’s rest each round, the expectation is you to go unbroken on the wall balls and the step ups every round. The biggest question is – how quickly can you transition to the box and start stepping up?

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Circuit Fit (630a/630p/730p)
500-400-300-200-100
Row for meters
50-40-30-20-10
Ab Mat Sit Ups

30m Walking Lunge after each round (45s/35s)