Monday, April 15, 2024
Good luck to all of our R7 athletes competing in CrossFit Quarterfinals this week!
As a reminder, we will have the following time slots available for those who do NOT have 24/7 Open Gym access. You must let Coach Anastasia and Coach Kevin know if you plan on attending (for planning purposes)!
– Wednesday 7:30-8:30pm
– Thursday 7:30-8:30pm
– Saturday 11am-12:30pm
These will be run like Open Gym / our Open Make-Up days, where we will do a very brief overview of the workout, then coordinate 2-3 heats of athletes and judges. Show up ready to roll (warm-up beforehand)!
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Hang Clean | |
| Wednesday | Hero WOD “Blake” | 5:45 PM – Core Flex |
| Thursday | Deadlift | |
| Friday | Strict Press | |
| Saturday | Squad WOD | 9am/10am – Daniela S. Baby WOD! |
| Sunday | Unilateral Lower Body | 8am – Power Yoga |
Strength
Every 2:30, 6 Sets
4 Back Squat
1-3) 30X-Tempo – 70-75%
4-6) No Tempo – 75-80%
*30X-Tempo: 3s down
Superset Accessory (3+ out of 6)
10/10 Side Lying Shoulder Flexion
Conditioning
3 Rounds of :50 on/:10 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 20/15)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)
3) AMRAP Toes to Bar
4) Rest
5) Rest
*Score is total Toes to Bar