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: Speed Front Squats and Posterior work. There is no pause this week like past weeks. All sets should be explosive AF!
– Metcon: Today is a GPP based partner workout in which you can break work however you see fit. Your HR will be elevated for the entire workout so don’t underestimate the value and demand of this work.
B) Warm Up/Mobility (3:00 – 15:00)
Foam Roll Adductors x 30s each then, 3 Rounds BP Lower Complex #1:
5 RDLs
5 Sumo Stance RDLs
5 Front Squats
5 Front Rack Reverse Lunges each Leg 5 Goodmornings
5 Bent-over Rows
Rest 40-60s, add light weight.
C) Strength (15:00 – 35:00)
EMOM 6: 3 Front Squats @75-80%.
– No Pause this week, right into
EMOM 3: 5 RDLs @same weight as Front Squat.
D) Metcon (35:00 – 55:00)
AMRAP 20 in teams of 2:
0:00-10:00
Max 100 Ft. Trips of Farmer Carries (70, 53)
10:00-15:00
Max Rounds of:
20 Goblet Squats (70, 53)
20 Russian KBS (70, 53)
20 Hollow Rocks
15:00-20:00
Max Reps
10 Front Rack Reverse Lunges (total) (115, 75)
10 Burpees
*One person works at a time.
E) Extra Credit (55:00 – 60:00)
7-10 Minutes of Light Recovery Work in the form of: Bike, Row, light foam rolling, light sled-pulling.