Happy Labor Day weekend! Please be sure to join us at Open Gym from 8 to 10 a.m. Monday — Coach Colin will be running the “Filthy Fifty” workout! This one is always a good push. Come finish your summers off at CFD with friends by your side! The workout will begin at 8:30 a.m.
We’ve been talking about our new strength cycle lately, and with this cycle, comes a gymnastics focus as well. We will be working on gymnastic volume and percentage work. Weeks will alternate between pressing and pulling movements through a variety of skills. You’ll see EMOMs, max effort sets, percentage work, and more. It should be a fun variety that will increase our skill level and endurance in these skills. Last week was our “Pressing” testing, and this week will be our “Pulling” testing. (On Thursday, you’ll complete either max effort ring rows, kipping ring pull-ups or kipping ring muscle ups in 2 minutes.) Please be sure to record these numbers, as you’ll be using percentages of these numbers in the weeks to come. (For example, you’ll be completing 30% of your 1 rep max effort ring rows during an EMOM in week four.) (This was a lot of words, but all you have to remember is, RECORD YOUR STUFF IN WODIFY, it helps you get the most out of CrossFit.) 😉
Please join us Monday at Open Gym – we’ll be doing “Filthy Fifty” together! On Tuesday, we have a multiple-set, fast-paced interval bodyweight workout. The middle of the week consists of a descending and ascending high heart rate triplet for Wednesday. Thursday’s bodyweight workout is all about grinding through and staying moving at a consistent, non-stop effort. For Friday, it’s another descending triplet where it’s all about sustaining a push-pace effort across reps and movements. Saturday’s partner workout is a solid mash of machine work and weightlifting, back and forth between athletes.
Workouts of the week:
Monday – Open Gym (8 to 10 a.m.) ~ “Filthy Fifty”
Tuesday – Snatch balance + sots press and DUs/shuttle runs/HSW/wall walks
Wednesday – Back squat (wave 1) + tempo ring rows and wall balls/box jumps/KBS
Thursday – Pulling testing and run/burpees
Friday – Pause split jerk + single arm DB row and power cleans/GHD/row
Saturday – Partner workout! (All the things) 🙂
Sunday – Open Gym
