*Scheduling Note*
There will be one class at 1000 on Monday, September 5.
1000 Saturday CrossFit class will be canceled on Saturday September 10. We will be meeting at Washington Park at 1030 for Field Day. There will still be a 0845 weightlifting class.
Strength
Front Squat
Performance:
- Build to a 5 rep max
Fitness:
- Build in sets of 4-6 @ 20X1 until form degrades
Conditioning
Complete as many rounds as possible in 15:00 of:
- 5 Dumbbell Reverse Lunges per leg (40/25)
- 10 Dumbbell Thrusters (40/25)
- 15 Calorie Row
Work:Rest is 1:1. If the round takes you 2:00, you will rest 2:00 and then begin a new round.
Heart rate should be above anaerobic threshold during the work.
Aerobic Threshold Heart Rate = 180 – your age
Anaerobic Threshold Heart Rate = Aerobic Threshold Heart Rate + 30
Optional Independent Work
5 Sets:
- 3 Hang Cleans @ 70-80%
3 Sets:
- 8-12 Single Leg Calf Raises
- 6 Pistols on each leg
- 6-10 Barbell Good Mornings