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: Use your Jerk max from 7/27 or a moderate weight for all 6 sets. The goal is to be efficient/fast today. You’ll see these for the next 3 weeks.
– Metcon: Each interval should leave you enough rest to sustain 80% for all sets. C2B pull-ups should be capable of being done UB. Denote your splits for each round.
B) Warm Up/Mobility (3:00 – 15:00)
2 Sets of:
Then with an empty barbell:
10 Barbell Rows
8 Strict Press
6 Barbell Curls
4 Push Press
Rest 30s + Talk About Jerk Technique Then,
2-3 sets on Coach’s Call Jerks.
C) Strength (15:00 – 35:00)
1) Jerk: 6 x 3 @70-75% of 7/27, every 90s.
– Or use a moderate weight
– Reset on each rep (not done touch n go)
2a) Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
2b) Banded Pulldowns: 3 x 20-25. Rest 30s.
D) Metcon (35:00 – 51:00)
Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run
Rx+:(15 C2B Per Round)
L3: (Chin over bar pull-ups)
L2: (Band Assisted Pull-ups)
L1: (Ring Rows) (200m Run)
E) Delts and Bi’s (52:00 – 60:00)
Lateral raise + front raise + cuban press
1b) DB Hammer Curls: 3 x 10. Rest 30s.