Announcements

This weeks Running Class has been moved to today, Tuesday at 6:30PM at Heights High School. Coach Art is traveling later this week for a race! If you didn’t make it last week then this is the time to try out the new class and meet Coach Art 🙂

Afterwards join Brett Wisler at his first concert in a year at Balls Out Burger. RSVP on facebook!

Endurance

10 Minute Warm-Up
Dynamic Flexibility
4x200m at 80% effort
1-2-3-4-5-4-3-2-1 (Minute all out, minute recovery jog)
2 Lap Cool-Down
Static Stretch

CrossFit

Cycle 2 – Week 1 – Day 2

Warmup

AMRAP 6
Run 200m
10 DB Thrusters
10 Push Ups

Strength

Back Squat
Work up to a heavy single around 90%
then
5×3 @ 80%

The single should not be close to your 1RM. Quickly build to a heavy single and then focus on the percentage squats afterwards.

WOD

5 Rounds
6 Deadlifts 275/185lbs
Run 200m
4 Bar Muscle Ups
Run 200m

Both the deadlifts and muscle ups should be unbroken today. Pick a weight that allows you to do so. If you can only perform singles on bar muscle ups then perform 2 reps per round with minimal rest. There shouldn’t be any standing around during this workout. Keep a steady pace throughout.

Beginner: 155/105; 4 Strict Chin Ups + 4 Perfect Push Ups
Intermediate: 225/155; 4 Unbroken Chest to Bar Pull Ups or 4 Unbroken Pull Ups
Advanced: Rx, unbroken

Competitor Extra

Sled Push
100′ x 4
As heavy as possible to move continuously. Set up 100′ on the sidewalk/street (block off with cones for safety)
Rest as needed

QuickFit

Every 4 minutes for 16 minutes
20/15 Calorie Ski
20 Kettlebell Swings
20 Sit Ups
10 Frog Kicks