Announcements:
- TLC classes start THIS week! Help yourself with better movement! CLICK HERE to learn more.
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)
– Dynamic Effort work. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.
– Metcon: Today’s workout should challenge your lungs and local muscle endurance. Squats should be challenging but capable of being done UB. Also, today is a good day to go a bit heavier on your wallballs as the volume is low and the heavy squats will prime the movement pattern.
B) Warm Up/Mobility (3:00 – 15:00)
2 Rounds of:
8 Russian KBS (moderate weight)
6 Cook Squats
4 Lateral Squats (cossack squats) each leg Then with a barbell
2 Rounds of:
5 Front Squats
5 Goodmornings
5 Ultra Wide Sumo Deadlifts
*Add + Repeat
C) Strength (15:00 – 35:00)
1) EMOM 7: 3 Paused Front Squats @70-75%.
– 2 Second pause on each rep
right into,
2) EMOM 3: 3 Touch n Go Deadlifts @same weight as Front Squat
D) Metcon (35:00 – 50:00)
15 Strict Chinups
9 Back Squats (225,155)*
30 Wall Balls (20/14 to 10/9)
10 Strict Chinups
7 Back Squats (225,155)
20 Wall Balls (20/14 to 10/9)
5 Strict Chinups
5 Front Squats (225,155)
10 Wall Balls (20/14 to 10/9)
L3: 185,125
L2: 155,105
L1: (21-15-9 Ring Rows) (135, 95) 12:00 Cap
*Squats can be taken from rack, but try to take them from the ground
E) GPP (50:00 – 60:00)
Max Distance in 5:00 Farmer Carry (70, 53)
*Try to hold on as long as possible without putting weights down.