190923 - Motivation Monday

END OF SUMMER BBQ & “Bags for Bags” Cornhole Tournament this FRIDAY!
STARTS @ 5:30pm, so NO evening classes!

- Sign up for a potluck food item
- Find a partner, make a team name, sign yourselves up, and pay $20 cash to any coach!
(This money will all be put towards new Brute Force sandbags for the gym)
- Put a goal you achieved this summer on the “goal board”! Each one checked off is an entry for you into our raffle!
- Invite friends and family! Everyone welcome!

QOTD - Best achievement this summer?

WARM UP - 200m Run (Half class start on row)
20 Box Step Downs
20 DB Bent Over Row
10 Burpees
200m Row (Half class run now if started on row)

MOBILIZE - Violin ankle roll
Banded Behind the Back Chest Opener

COACH PREP .- We are now going to have three levels to each workout and therefore three levels to any skill work or coach prep!
A = Competitive (This will be to give our competitors a little extra work on high skill movements or experience with heavier weights!)
B = Performance (This is basically the Rx! It is for people that want to get better at CrossFit and continue to see improvement on skills/strength as a whole!)
C = Health & Fitness (This option is scaled! Athletes can choose this at anytime whether it is because the skill/strength matches what they can currently do OR if you typically do A/B, it can be a day to focus more on form/listen to your body)

A - Weighted Pistols

B - Box Heel Taps

C - Pole Pistols

Devil Press ——> Practice movement and work up to WOD weight

WOD - (Goal is to complete more than 5 rounds)
B
AMRAP 14:
700m Row
then in remaining time…
14 Pistols
7 Devil Press 35/25

A
AMRAP 14:
1k Row
then in remaining time
14 Pistols
7 Devil Press 50/35

C
AMRAP 14:
700m Row
then in remaining time
14 High Box Step Ups
7 Devil Press (Scaled Weight)

BUY OUT - Accumulate 3 minutes of (ring) plank