Due to a glitch in updating, my earlier post didn’t capture all of the details of today so I’ll highlight them again since many of them were erased. As mentioned before today’s workout will be accomplished in teams of up to 3 people. Today’s workouts will run at 9am and 10am just like the normal Saturday workouts, but the suggested donation is $20 to benefit TAPS. Donations are not mandatory but 100% of the funds will be given to TAPS, and every little bit helps. More workout details are below, and we’ll be sure to clarify the rules during class. TAPS volunteers will be on hand to show their support for you all, discuss what their organization does, and answer any questions you may have. This is also a great opportunity to introduce new family and friends to CrossFit. Please take the opportunity to sign yourself and your guests in (if possible) to help us with planning the size of each session. If you’re not able to, no worries, but please arrive 5-10 minutes early so newbies can fill out the necessary paperwork without holding up the class. Hope to see you in the gym this morning!
It was another great week of training. We have athletes preparing for the Summer Shakedown Team CrossFit Competition in August and the CFI Games in September, so this week’s accomplishments are a step in the right direction for those athletes. Here’s a recap of the week’s workouts and PRs:
Monday: Heavy Bench Press and heavy Deadlift
Tuesday: Standards Workout of AMRAP 12 consisting of push presses, box jumps, burpees, and pullups. Notable accomplishments include:
Wednesday: Heavy Back Squat followed by 4 Rounds of Wallball Shots/2-for-1 Shots, Double Unders, and a shuttle run.
Thursday: Skills day where we specifically worked on Handstand Pushups and Clean Halting Deadlifts.
Friday: Heavy Press followed by a fast 3 Rounds of 5 Power Cleans and 10 Toes to bar, then a 500m Row for time after a short rest.
In Teams of 3 Perform:
75 Burpees, Active Rest in Hollow
75 Situps, Active Rest in Plank
75 Box Jumps, Active Rest in Bottom of Squat
Finish with a 250m sandbag relay
*1 Team Member at a time can perform movement, while second Team Member is in Active Rest Position, and third teammate rests holding a sandbag. Teammates can switch as often as necessary to complete the required repetitions*