 Warm-up2 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 StrengthBACK 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) Metcon3 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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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!!  Warm-up1 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 MetconThe "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 |
AuthorCoach Erin |
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