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)
– Strength: Build to a moderate set of 3 in the Zercher squat. If you’ve done this before use the same exact box height. Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.
– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.
B) Warm Up/Mobility (3:00 – 15:00)
2 Sets of:
Then with an empty barbell:
10 Front Rack Reverse Lunges (5 each) 5 Front Squats
10 RDLs
10 Deadlifts
5 Front Squats
Rest as needed between movements.
C) Strength (15:00 – 35:00)
– Build to a moderate set of 3 in 6 sets.
– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.
2) Metcon Prep
3 Rounds of:
3 Touch n Go Deadlifts building in weight
6 Lateral Burpees
Rest 60s.
D) Metcon (35:00 – 45:00)
”Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)
*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap
E) Core (50:00 – 60:00)