* Friday the 19th the gym will close promptly at 1:30 PM after the noon class and re-open at 4:00 PM

** Saturday the 20th the gym will close promptly at NOON please plan your training accordingly.

*** Saturday the 20th CrossFit Kids is cancelled.

Pre Class:

1) Sumo Deadlift w/Heavy Band Tension: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be within 80%> of the day’s 3RM.

WOD:

2) Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/22/16 for loading.

3) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as deemed fit.

4) 12-9-6 – AQAP:

Muscle-ups

Power Cleans 225/155

Extra Work:

5) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE