CrossFit Weekly Programming Preview : 12/4/17-12/11/17

We are retesting our one rep maxes this week on Monday (front squat and back squat), Wednesday (deadlift), and Friday (strict press and push press). Look back at your initial test a few weeks ago and come in ready to smash those old maxes! With the open approaching, we will also be sprinkling open-like workouts into classes and getting your gymnastics skill work in now to be ready in the new year!

Monday:
Front squat and back squat test day. Rowing club started out this Sunday and will continue on Sundays at 10:00am at 922 Capitol through the wintry months. With that in mind and Row’d Royalty coming up in January, we will be finishing the day out with a rowing benchmark to see where your rowing fitness is at right now.

Tuesday:
beginning the day out with shoulder prep in the form of upper back activation. We will be working with what I like to call the poor man’s crossover symmetry to prep for the benchmark workout today . There will be two “girls” available to you today and you will choose your lady based on your skill level ¬†expect lots of gymnastics work in both cases!

Wednesday:
Deadlift max testing to start the day out! We will finish off the day with a cardio couplet to get the lungs and legs working.

Thursday:
starting the day out with gymnastics skill work and testing. We will finish the day out with another couplet today, this time playing with a workout from the 2017 CrossFit Regionals.

Friday:
Finishing the week out testing our strict press and push press. After that test, hitting up another benchmark workout with a strict time cap to maintain the stimulus of the workout.

Saturday:
starting our weekend out with accessory work focusing on shoulder stability and mobility. You will finish the day out with a lengthy interval piece that will give you the open feels.

Have a fun and fit week!