210620 - Week Preview

This week:
- SWAG ORDER due on Friday!
- If you want to help out with our PRIDE event, we will be working on logistics and details on WEDNESDAY starting at open gym around 6:30pm! Message Coach Lo if you can make it!
- Speaking of the PRIDE event… JOIN US ON SUNDAY for our super fun festival and Cornhole tournament! Should be a total blast!

MONDAY
(GOAL = Under 10 minutes)
Cardio and Abs with a friend then some practice with being upside down! The workout is simple and challenging! It’s going to be one of the coolest days of the week so let’s get outside for a run while we can!

SKILL/STRENGHT - Partner WOD
AMRAP 8:
Jog 100m with Med Ball
10 Ball Hold and Sit Up Toss (each partner)
Then…
Handstand Walk Practice

WOD - FOR TIME
400m Buy In
Then…
10 Wall Walks (4 Lengths HS Walks)
40 KB Swings
40 Ab Mat Sit Ups
Then…
400m Buy Out

TUESDAY
(GOAL = Over 6 Rounds)
Building off last weeks 5RM deadlift, we’re building some volume into our heavy deadlift. Plus we will be working on our DU and Triple Unders!

STRENGTH - Deadlift
2x4 @ 40%
2x4 @ 50%
2x4 @ 60%
2x2 @ 70%
2x2 @ 80%

WOD -
AMRAP 6:
36 DU
10 Deadlifts 135/95
(Rest 2 minutes)
AMRAP 3:
36 DU
10 Deadlifts 185/125

WEDNESDAY
(GOAL = Under 12 minutes)
Today’s WOD is one of the new benchmark girl workouts posted by CrossFit HQ! This will be the 3rd one that we’ve done from that list.

STRENGTH -
From the Rack
Front Squat + Thruster
1, 1, 1, 1, 1, 1….

WOD - New Girl Benchmark “Ellen”
FOR TIME
3 Rounds
20 Burpees
21 DB Snatch
12 DB Thrusters

THURSDAY
(GOAL = NO SCORE DAY!)
Four strengths to work on today! Without the pressure of the leaderboard pick something you want to focus on and take your time with that one.

WOD - Every 4 minutes for 24 minutes
8 Hand Release Push Ups
4 Hang Clean and Jerks (Building in Weight)
8 Pull Ups OR Toes to Bar
(Switch final move each round)

FRIDAY
(GOAL = 2+ Rounds)
Ben Bergeron, owner of CrossFit New England and trainer to many elite CF athletes, created this workout as very CrossFit style benchmark for his gym! Should be a fun chipper style Friday WOD!

”CompTrain 22”
AMRAP 22:
22 Wallballs
22 Power Snatch 75/55
22 Box Jumps
22 Push Press
22 Calories