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workout of the day
[WOD]

tuesday

8/31/2020

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Picture

Warm-up

​2 ROUNDS
4 Inch Worms
6 Bootstrappers
8 Groiners

Into…

AMRAP x 4 MINUTES
5 Med Ball Power Clean
5 Med Ball Lunges
5 Med Ball OH Press
20 Shoulder Taps

Strength

​BACK SQUAT
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week -- Move Well!

(Score is Weight)

Metcon

​3 ROUNDS FOR TIME
1000/800m Row
10 Front Rack Lunges (115/75)|(75/55)
20 Sumo DL High Pull
10 Front Rack Lunges

(Score is Time)
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September monthly focus

8/31/2020

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We all love a strength cycle, and in August we got it! Throughout the month we implemented a Wendler-esque cycle with the goal of improving strength and performance in the 2RM in (3) lifts: Squat, Deadlift, and Press. Over the course of the cycle we tested the 2RM, worked in a linear progression, de-loaded, and then retested. This is a tried and true way to see gains when working with the barbell. In addition, we definitely chased “The Pump” throughout the month with dedicated finishers which really leaned into our “Powerlifting and Pump” focus.

It’s important to remember that even though we leaned pretty heavily into a strength focus for the month (and will continue to do so in September) we still got plenty of classic metcons done. In fact, we made a commitment to at least (1) Chipper-style workout a week. Everyone loves a chipper!

August also brought back classic benchmarks like Helen and DT as well as some variations and spin-offs of other classics like Karen, Jackie, Fran, and Cindy. Last but not least, NCFIT brought its very own heat with the always fast and fun “California Love” benchmark...a remix of the Classic workout that won the 2008 Games for Jason Khalipa. As we wrap up the month, we are treated to a ‘deload week’ leading into our final board workout, the CrossFit Total, coming up in early September!!


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monday

8/30/2020

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Picture

Warm-up

​1 ROUND
1:00 Row (EZ pace)
10 BW Lunges
10 BB Sumo Good Morning

Into...

1 ROUND
:45 Row (Mod Pace)
10 BW Lunge
10 BB Sumo Deadlift

Into...

1 ROUND
:30 Row (Hard Pace)
10 Front Rack Lunge
10 Upright Row

Metcon

The "Big Unitt" WOD
Buy in: 1992 meter run
2 rounds:
12 burpee box jumps (30/24)
16 floor press (160/115#)
8 bar muscle ups
20 power cleans (160/115#)
Cash out: 2020 meter run​

In honor of Brendan Unitt, 8-20-20
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