Poof! Hope you didn’t blink, but here comes Monday!! Hope your weekend was spectacular! We’re pumped for an awesome week ahead at CFP & RISE!! On the CrossFit side of things, we’re in the midst of Open Prep, which begins 1 month from tomorrow (2/22)! Will you be signing up? We sure hope so, it sure is a fun 5 weeks of community and testing our fitness!
If you’re not sure what the Open is, check out some old posts here or here and ask your coaches!! They will be more than happy to fill you in 🙂 Stay tuned for more details this week about the Open and what that will look like this year! Fun times ahead for sure!
Here is your preview of the week ahead…
Monday – We start the week with 3 sets of DB strict press, followed immediately by push-ups, followed immediately by t2b (or progressions). Afterwards we have two 7 min AMRAPs of running & wallballs with a little rest in between!
Tuesday – Back squat day! Working through some percentages and finishing with a max effort set around 83%. For our metcon, 4 sets of DU, burpee box jump overs, chest to bar, and strict handstand pushups. Go hard & fast!
Wednesday – Practicing some barbell cycling with ground to overhead today in short 30 second bursts. Then a 14 min AMRAP of DU, DB alternating snatch, & muscle ups (or progressions)!
Thursday – Starting with some floor press work, working up to a heavy 3, then backing off for some drop sets. Grab your favorite dumbbells for the WOD, you’ll need them for deadlifts, hang cleans & thrusters – oh my!!
Friday – Today we have a fun complex of 3 front squats + 1 jerk. After, a killer alternating EMOM of rowing, burpees & overhead squats!
Saturday – Partner WOD time! A little running, some deadlifts & and pull-ups! Grab a partner & come on out!!
Sunday Oly with Becca is always an awesome time and a great time to work those technical lifts!
RISE Look Ahead
Monday – Glycolytic Interval – 45 sec on/15 sec off
Tuesday – Aerobic Interval – 1:20 on/30 sec off
Wednesday – Strength Day!!
Thursday – Glycolytic Interval – 20 sec on/10 sec off
Friday – Anaerobic Interval – 20 sec on/20 sec off
Saturday – Aerobic Interval – 1:05 on/25 sec off
We can’t wait to see you at the box!!