Rest Day

Sunday, August 23, 2020

On Sunday’s we rest…and other things!

THIS WEEK AT A GLANCE

MONDAY

CrossFit Total
BS 1-1-1
PR 1-1-1
DL 1-1-1*

No dropping from the top of DL.

This is a test.

After warming up and setting up for 1st official attempt, athletes have only three attempts to establish 1RM.

Coaches must spot the depth, extension, and lockout of each move. 

TUESDAY

PART 1:GRACE”
For Time:
30x C&J* 135/95

*C&J is fastest way.  10 minute cap

PART 2: 6 Rds for quality – PUSHING/PULLING
5-7 Strict Pull up
5-7 Strict HSPU
20 minute cap


WEDNESDAY

PART 1: 20 MIN TO ESTAB 1RM FS

Coach must spot depth.

PART 2: “Shoot your shot”
AMRAP 18 mins
45 Wall Balls
30/24 Cal Row/Bike or 400M Run
15x DL 255/155

NO dropping the DL bar from the top today.

THURSDAY

A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programing from here on out.

OPEN GYM OR…

SKILL OPTION 1: 15 Minute Skill Ladder
10’ HS Walk (or practice)
20x DU
20’ HS Walk (or practice)
40x DU
30’ HS Walk…
60x DU
continuing for 15 minutes

OPTION 2: Things You Need To Do This Week
30’ AMRAP
6x Tricep dip (ring/bar)
9x Pushup
12x T2B
15x Pull up
18x Burpee
21x Situp (abmat/GHD)
100M Farmer Carry KB (55/45)
250M Row

FRIDAY

PART 1: 15 mins to establish a 1RM Split Jerk

PART 2: “Dumbo”
20’ AMRAP or 5 RFT:
15/12 Calorie Bike/Row/150M wt’d run (50/35 DB)
10 Double Dumbbell Thrusters
5 Double Dumbbell Box Step-Overs*

Dumbbells: 50’s/35’s
Box: 24″/20″

Score is time or reps. Time will beat reps.

NEXT WEEK IS A GOOD WEEK!

Most of you know, every Sunday we give you the programming for the week to come.  Plan your week. If you don’t have a plan….well, as they say: “Fail to plan = plan to fail”. Have a plan!

Actually… good life lesson…for most things.

If you struggle with diet/nutrition: establish a plan. If you plan your meals, prep your meals so your plan has some substance, you’re more likely to succeed than if you don’t plan and try to manage your diet “on the fly”.

If you struggle with exercise: plan your training. You know when you work, when you have family time, when you need to clean up around the house….so figure it out. There is always time, and your health is your future, so it’s important enough to schedule in. It’s an hour a day!

If you struggle with being productive (in life, at work…): why? Write it down. Identify the problem and PLAN to change it.

This is a fluffy post….but know that your coaches are your family. We’re more than just your trainers, we want to help you succeed in life. Use us!

Back to the programming – look at it! Know when you’re training. Know what your goals are. Communicate with us and let us help you succeed!