ūüĒ∑ Stay consistent if you’re working on the 1000 Push Up Challenge! ¬†Be smart if you do get behind and don’t do too much at any one time.

ūüĒ∑ Registration has now opened for the CrossFit Games Open. ¬†Visit games.crossfit.com for info and to sign up if you’d like to be on the worldwide leaderboard. ¬†We’ll be hitting those workouts on Friday Night Lights again this year!

 

Brandi working through push ups.

 

Programming

-Monday-

Our main focus this day is going to be on a solid triplet workout involving Squat Cleans, Strict Ring Dips, and Cal Rows. ¬†Prior to that we’re going to drill in technique on the Squat Clean by building to a challenging triple. ¬†Complete full body day to start the week.

 

-Tuesday-

This will be a more shoulder and lat intensive day depending on your movements. ¬†We start with Deadlift strength work while taking a reset at the bottom so we’ll drill in good habits on the first pull. ¬†Conditioning work is a shorter Ascending AMRAP of Toes-to-Bar and a light Push Press to burn the core and shoulders.

 

-Wednesday-

Interval work with a lower body focus. ¬†Working on a 2:00 clock we’ll hit a 250m Row then loaded Box Step Ups in remaining time. ¬†Take a rest then do it again! ¬†Cash out is establishing a Max Time Dead Hang Hold. ¬†Let’s see who can hang on the longest!

 

-Thursday-

Starting with Shoulder Press strength work then a longer AMRAP of 200m Runs, Strict Pull Ups, and light Hang Power Snatches.  Building shoulder volume on this one.

 

-Friday-

Building to a heavy set of 5 on Back Squats to start. ¬†Following that we’ll have an AMRAP of Wall Balls and Double Unders so it’ll be on you (and your goals) for which you need to attack more. ¬†Do you need to build strength with the back squats or do you need to hit moderate loads there and push the conditioning work today??

 

-Saturday-

Partner workout with descending reps (and distance) of Runs, Power Cleans, and Bar-Facing Burpees. ¬†Choose your poison on the loading and start the weekend with a fun workout. ¬†Put on your big boy/girl pants and let’s roll through this one.