Free Trial Thursday 8/24/23

August 23, 2023
Free Trial Thursday 8/24/23

The Mobility

The Warm-up

7:00 (or 3 rounds) Working Through the Following Movements

5 A-T-V-T’s


Phelps Swings

Gravel Run

Incline DB Chest Press Build


The Strength

We are continuing to work on percentages based on our 1 Rep Max found a few weeks ago. If you do not know what your 1 Rep Max is or are a new CrossFitter, you will simply use the percentages as an RPE (Rate of perceived exertion) to determine how much weight should be on your bar. You can increase weight if it feels good and the form is on point. Form first, weight increase second.

On a 2:30 Loop

Incline Chest Press (DB from bench)


Barbell Bench

On a 2:30 Loop

10 @ 45%

8 @ 55%

7 @ 57.5%

6 @ 60%

5 @ 62.5%

*Repetitions need to be done as fast as possible

The Met-Con

As Many Rounds/Repetitions As Possible (I Go, You Go) for 20:00

Ab Mat Sit-Up (AMSU)


Calorie Row

Single Arm Devils Press


(One person does the movement while the other rests, then you switch, then move to the next movement)

The Finisher

Ring Dips

Hanging L-Hold


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