We closed out the 2018 CrossFit Games Open Friday night with 18.5, none other than thrusters and chest to bar pull-ups!! We celebrated with delicious food and drink after and enjoyed this awesome community!! You guys are hands down what makes our gym what it is! You make it so fun and keeps us coaches and everyone else coming back for more, and for that, we are so thankful!
We are also not sad to see the open go, haha. It was fun, but back to our regularly scheduled programming! Can I get an amen!? This week is a bit of a deload week. Little lower percentages and overall just less intense. Give yourself a chance to reset and recover. It’s easy to still push yourself on a deload week, so try to reign in your personal intensity and scale back a bit. You can start hitting it hard for next years open next week 😉
It’s also the final week of benchmark testing for our RISErs!! Your last 2 benchmarks are this coming Saturday, we’re pumped to see all those gold stars & PR’s! Your progress is SO inspiring, so keep up the hard work!
Here’s your look ahead…
Monday – Back squat day! Percentages are on the lighter side today (thank goodness!), finishing off with some triples around 80%. Then a fun, quick metcon of wallballs and deadlifts!
Tuesday – A longer metcon today of hang power cleans, rowing (rx+ biking), pull-ups (rx+ c2b) and double unders. Pacing is key and just try to keep moving.
Wednesday – All the overhead squats today! First, building to a moderate 3 rep. Then, 3 short AMRAPs of a little running, decreasing burpees, and ohs with remaining time each round.
Thursday – We start off with a fun complex of hang squat cleans and split jerks, building in weight. Afterwards, 3 rounds of thrusters (too soon?), box jumps and t2b, oh my!!
Friday – A little kettlebell and core work for our Friday. Followed by an alternating EMOM of rope climbs (bring your socks!), handstand push-ups and power snatches.
Saturday – Grab a partner and get ready for some biking, burpees, and clean &jerks! Love a good partner WOD sweat sesh!
Sunday Oly with Becca is the perfect chance to work on those lifts, so come on out!!
RISE Look Ahead
Last week of benchmark testing!! We’re loving all the progress! This week we’ll finally test that plank hold and 1k row time and we have no doubt the improvements will continue!!
Monday – Anaerobic Interval – 20 sec on/20 sec off
Tuesday – Glycolytic Interval – 40 sec on/20 sec off
Wednesday – Aerobic Interval – 1:20 on/3o sec off
Thursday – Anaerobic Interval – 30 sec on/20 sec off
Friday – Strength Day!! Time to retest your max effort plank hold & 1k row!
Saturday – Glycolytic Interval – 45 sec on/15 sec off
As always, we’ll see you at the box!