Meet the lovely Catherine!  Why is she smiling you ask?!  Could it be because she loves CrossFit so much?   Perhaps she's happy she survived her workout?  Find out!

New training cycle starts this week.  The Benchmark workouts are on Monday, Wednesday, and Friday. If you miss any, make them up on the other days  you are in.   LOG your weights, times, and any scaling so you can compare at the end of the cycle when we repeat the Benchmarks.

Also, we are big fans of the squat.  BIG FANS!  Try to ensure you are squatting once per week.  If you miss “squat day” you can make it up on another training day.

Weekly Warm-up

Quad Roll-out – 1-2min/side, then: Accumulate 90secs per side in Couch Stretch. Use contract and relax.

2 Rounds of: 30-40 Jumping Jacks 10-15 Push-ups with controlled tempo 10 Hip Hinge drill (slow on the way down, fast on the way up, emphasize squeezing the glutes)

Part 1:

NEW Q's: A1. Dips 4 x max - rest 60sec A2. Romanian Deadlift 4 x 6-8 - rest 10sec A3. Poliquin Step-ups 4 x 20-25 per side - rest 60sec

Intermediate A1. Dips 4 x 6-8 - rest 60sec A2. Romanian Deadlift 4 x 4-6 - rest 10sec A3. Side Box Step-ups 4 x 15-20 per side - rest 60sec

Part 2: 5 Rounds for Time:

  • 3 Turkish Get-ups Left Side
  • 3 Turkish Get-ups Right Side
  • L-sit: accumulate 30sec for advanced/15sec for novice.
  • Rest 60sec

*weight for Turkish Get-up can change each round. Go heavy!

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