Free Trial Thursday attendees will focus mainly on THE WORK-OUT description and videos to go with it below. We will guide you through the warm-up and go over the work-out details when the rest of the class is doing THE STRENGTH session of the class.
All work-outs will be scaled to meet individual need and abilities, no matter your current level of fitness..
All questions will be answered when you arrive!
THE MOBILITY
THE WARMUP
For 3 rounds or 9:00 work through the following movements
- 20-10 Bench Press working to your first set of 50% of 1RM
Free Trial Thursday Attendees will do do 3 Kneeling Push-Ups instead
- :30 Row
- A-T-V-T
- Jumping Jacks
- Phelps Swings
THE STRENGTH
Barbell Bench Press on a 3:00 loop
Percentages are based off your 1 Rep Max. If you do not know your 1 Rep Max, use the percentages as a guide on how heavy loading should be.
If you are new to CrossFit, your focus is on form and technique and not 1 Rep Max. Continue with 2-3 reps for those final sets instead.
- 6 @ 60%
- 4 @ 70%
- 3 @ 80%
- 2 @ 90%
- 1 @ 95%
- 1 @ 100%
Your strength score will come from the final set. See how many unbroken reps you can do at 60% of your 1RM. Record reps and weight
- Max Reps @ 60%
THE WORK-OUT
20:00 As Many Rounds/Repetitions As Possible (AMRAP) and
As Many Meters As Possible
working with 2 Partners
Athlete 1: AMRAP
- Fitness category will do regular Air Squats without fingers laced behind head
A2: Row for Meters (Rowing Technique)
A3: Burden Hold (rest while holding a weighted ball aka a burden)
Athlete 1 (A1) will move through the list of burpees, sit-ups, push-ups and prisoner air squats one time.
Athlete 2 will begin on the rower, rowing as many calories as possible while Athlete 1 goes through the AMRAP
Athlete 3 will start in the 'active rest' station which is holding a weighted dball.
When A1 is done with the list of movements, all athletes will rotate.
*Notes: Athlete 2 stays on the rower until A1 relieves them. Burden ball must be dropped to the floor at transition, not passed. AMRAP cannot be started until the ball is off the floor.
THE FINISHER
Optional
