9/6/2017

9/6/2017

Alright athletes, a little change to our September schedule. At the BBQ we announced a push up challenge that we wanted to start this month, well we have decided to hold off on the challenge until next month as we would like max participation in the CrossFit Team Challenge Series. A few of us have participated in this the past few years and it's a lot of fun. This year the rules have changed a little so please take a look at the link provided for all the rules.https://games.crossfit.com/article/2017-crossfit-team-series/games/2017 A brief summary if your not familiar at all, its an in house competition with a partner, its two weeks long and a few workouts a week. You do need to sign up for this online and it costs is $40 per team. It starts September 20th. Once again, click the link and read all the rules. Also please ask any of the coaches or message us if you have questions.

Go grab a partner and get signed up today!

Workout of the Day:

1) Coach led Warm-up

2) Back squat 7-5-5-3-3-1-1-1-1-1 Reps increasing weight each set looking for a new 1RM by the end

3) EMOM for 10 Minutes complete
Even Minutes - 10 Bulgarian Split Squats 5 each leg holding DB at your side 50/35
Odd Minutes - 45 Sec Hollow Hold

4) Not For time Complete
400m KB Front Rack Carry AHAP switching Arm ever 100m

5) Mobility/Stretching


Competition Programming:

1) Bench Press
1x7@75%, 1x5@ 80%, 3x3@ 85%, 2x2@ 87.5%, 2x1@ 90%

2) Accessories
1.   3x7 close grip Bench Heavier than last week
2.   3x20 Single Arm Push Presses 10 each arm with a 70 pound KB

3) 5 Rounds of
200m Row
10 Strict Ring Dips
200m Row
10 Plyometric Pushups
https://youtu.be/3wcAlTa6CIs


4a) 4x10 Ab wheel roll outs
4b) 4x20 Russian Twists using a KB AHAP

5) Mobility/Stretching

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