Announcements:
- TLC classes start THIS week! Help yourself with better movement! CLICK HERE to learn more.
- Congrats to Josh Brown, our newest coach . CLICK HERE
Events:
- CrossFit Games Viewing Party August 4th at Miramar CLICK HERE
- Olympic Lifting Seminar August 11th email coachbryan@crossfit858.com to reserve your spot. 20 spots only!
- Community Hike August 25th at Mission Trails CLICK HERE
A) Whiteboard Brief (0:00 – 3:00)
– Skill: Spend 10 minutes refining either your HS Hold or Walk. Between sets we’ll perform some assistance work for the back and abs.
– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.
B) Warm Up/Mobility (3:00 – 15:00)
With partner,
400m Medball Run
40 Partner Wallballs
30 Partner Chest Passes
20 Partner Russian Twist passing medball to each other behind the back 100 Ft. Partner Wheelbarrow (50 ft. each)
200m Medball Run together
C) Skill (15:00 – 25:00)
Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts
D) Metcon (25:00 – 50:00)
5 Rounds of 40s work/20s Rest for max reps:
1a) Wallballs (20,14)
1b) Box Jumps w. step down (24, 20)
1c) Handstand Walking or Shoulder Taps
1d) Russian Twists w. a plate (25, 15)
1e) Max Calories Bike
*Score = total Wallballs + Calories
L2: (14, 10) (20, 15) (15, 10)
L1: (10, 8) (20, 15 Step-ups) (10, BW)
E) Back + Quads (50:00 – 60:00)
1 Round of:
60 Double KB Rows
60 Double KB Front Squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled.