Skill/Strengths for September:
Monday: Rear Foot Elevated Split Squats and Plank Holds
Tuesday: Ring Rows and Push-ups (can be weighted)
Wednesday: Touch and Go Deadlifts
Thursday: Hang Squat Cleans and Front Squats
Friday: GOAT (athlete's choice)
Whole Life Challenge Prelims on Thursday morning or Thursday evening or the main event Saturday morning at 10 am (all at Midcity). Sign up on Mindbody, it should be a free class and not count against your total for the month.
If you haven't signed up yet, what are you waiting for!! Watch and see how some of your fellow athletes lean out over the next 8 weeks, and you will wish you did not get left behind! click the link above or on the sidebar to get signed up!
Warm Up: 2x: Row 250m, 10 Scap Pull-ups, 10 No Push-up Burpees
Mobility: Lax ball to lats and/or Double Lax ball with KB for OH
Skill: (Weighted) Push-up and Ring Rows:
3 sets of 5 Weighted/BW/Banded Push-ups alternating with 3 sets of 5 Supine Ring Rows.
Tempo of Ring Rows is 1111
6:00 AMRAP Meters Row,
Rest 1 min then 2:00 @ each station AMRAP: box jumps (24/20, step-down required), Russian KBS (32/24), and burpees
504-861-0610 (call or text)
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Sites We Visit
GoRuck Oct 26th
Marks Daily Apple
Motor City CrossFit
Beyond the Whiteboard
Gary Taubes's Blog