• This Monday, we’re excited to try a new benchmark workout: HEAVY GRACE! For those who don’t know, this involves completing 30 clean and jerks for time, and we’ll increase the weight for an extra challenge.
• On Tuesday, gear up for a fun partner workout! We’ll spend 30 minutes on the bike, taking turns while adding excitement: every 2 minutes, both partners will complete 10 burpees together.
• This Wednesday, we’ll embrace the classic CrossFit rep scheme with a 21-15-9 format of hang power snatches and overhead squats. Today features light barbell cycling, offering a nice shift from Heavy Grace. Choose a weight that allows unbroken reps, but have a quick break at the end to shake off any grip, leg, and shoulder fatigue.
• Thursday brings a thrilling workout: 5 rounds of 4 minutes of Russian kettlebell swings, followed by max calorie rowing, with 1-minute breaks between rounds. We’ll keep track of total calories burned!
• Happy Friday! It’s heavy squat day! Ensure all 7 sets are challenging to build strength. Focus on lifting heavy, but maintain proper form and lift within your limits.
• Saturday marks the weekend! We’ll tackle 3 rounds for time of push presses and toes to bar, then spend 10 minutes finding our heaviest push press.
In CrossFit, we follow the principle of “mechanics – consistency – intensity.” Master the movement, perform it consistently, then add intensity. - Kirsten Ahrendt
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