Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
Front Squat
- build to a heavy single at RPE 9
- drop 15% and do two sets of 1
Notes
Our strength today is front squats. You will first build to a heavy set of 1 reps, stopping at a weight that feels like a 9/10 rate of perceived exertion. You will then drop 15% and do two more sets of 1.
As the bar gets heavier, be sure not to make jumps in weight that are too big. This will help save you from jumping to a weight that is too heavy and hitting failure. We don’t want any failed reps.
Conditioning
In 1:30:
- 10-15 Calories
- Max Wall Balls
Rest 1:30
Continue until you have finished 125 wall balls or 6 rounds.
Notes
Our workout today is essentially 125 wall balls for time. You have a 90-second window to complete a buy-in of 10-15 calories, then accumulate as many reps of wall balls as possible in the remaining time. You will then rest 90-seconds before beginning the next round with another calorie buy-in and picking up the wall balls where you left off. You will continue this pattern until you have finished 125 wall balls or 6 rounds have expired. The coach will leave a running clock so that you can record the time the clock reads when you finish the last wall ball as your score.
The calories should not take longer than :45 to complete. Adjust the number of calories if needed.
Choose a wall ball weight that allows you to maintain bigger sets. You want to be able to complete at least 15 in a row when you are tired.