Monday, 8/21/17

 In CrossFit


*Base Week – This is the start of a new strength cycle. Back rack reverse lunges will by our primary squatting pattern strength movement for the next 4 weeks.  We’ll then shift to back squatting the following 4 weeks. We’re doing this to develop a stronger core and legs by giving the legs a new stimulus via unilateral work, which should help stimulate growth/strength, correct imbalances, and improve overall movement. To put it simply – Stronger legs and core mean a stronger squatting pattern.  

Metcon length will also increase (as a sum for the week) during the next 4 weeks to help built a better  aerobic base – with the goal of improving overall conditioning. Focus on setting a steady pace, being conservative on load, and moving consistently during your metcons over the upcoming weeks. 

Back Rack Reverse Lunges
3 x 10 (Each Side)
*Climbing. Small jumps during working sets – 5-10 lbs each set.  

For Time:
60 RKBS (53,35)
60 Sit Ups
60 Air Squats
60 Burpees
*12 min cap



A. Gymnastics
8 Mins to Complete:
15 Strict T2B
30 Ring Rows (3 Sec Ecc)
60 Shoulder Taps

B. 16 Min AMRAP
8 Clapping Push Ups
10 Box Step Ups
12 KB Deadlifts (Heavy)
200m Run



We sent out an email Sunday evening  (to the email you have associated with Wodify) with details about our upcoming Fall Nutrition Challenge.  Check it out at this link if you didn’t see it in your inbox. 


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