Events:
- 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: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upper- body resting after all 3 are complete.
– Metcon: We are looking for sustained efforts throughout around 75-80% effort. These are mainly local movements that will fatigue quickly if you’re not smart about breaking your sets.
B) Warm Up/Mobility (3:00 – 15:00)
Tabata Double Unders/Dub Attempts
Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement:
Pull-ups/Jumping Pull-ups
Push-ups
Air Squats
C) Strength (15:00 – 35:00)
4 Rounds of:
9 Inverted Rows (supinated grip)
7 Bar Dips (partner assisted or scale to DB Bench Press)
5 Ultra Wide Grip Strict Pull-ups (partner assisted if needed)
Rest 2:00 between rounds.
D) Metcon (35:00 – 55:00)
AMRAP 8:
5 Strict Pullups
30/20 Push-ups
60 Double Unders
Rest 2:00
AMRAP 8:
5 Strict Pullups
20 Air Squats
200m Run
L2: (5 Strict Band Assisted Pull-ups) (Box Push-ups) (60s Double Under Attempts) (7 Ring Rows per Rope Climb)
L1: (10 Ring Rows per Rope Climb) (Box Push-ups) (Single Unders)
E) Upper Accessory Work (55:00 – 60:00)
1a) Barbell Curls: 3 x 15. rest 10s.