CrossFit Weekly Programming Preview : 4/3-4/9

With the Open behind us, we are continuing to slow things down this week  with lengthy warm ups and lots of skill and technique work to give our bodies a chance to recharge. We are also throwing in some strength testing this week to get a baseline before adding some strength work back in to classes. On the announcement side of life, we are going to be adding more running in to our Sunday rowing club classes to mix things up with the weather improving.

Monday:
time for our first strength test of the week. If you are newer to CrossFit, this will be a great day to work on technique and learn these movements. If you are an old veteran, this will be a fun day to see where you are at. Record your scores in Train Heroic to have them as a benchmark!

Tuesday:
back to a long warm up to start the day before moving into a sweaty workout piece. This workout will have a time cap that we hope everyone can finish underneath. Scale the reps of each movement to a number that is manageable for your skill level. Bring your jump rope and your bro tanks.

Wednesday:
your first piece of the day will be skill based to work on posterior chain engagement and core strength. From there, we will build into a spicy little interval workout mixing gymnastics and barbell movements.

Thursday:
we are going to play around with explosiveness and agility in our warm up today. If you played sports in high school, this may feel like a throw back to those days. Your workout is a long alternating EMOM combining a cardio piece and a weightlifting piece with the goal being to work up to the heaviest weight possible over the course of the EMOM.

Friday:
another strength testing day today! When you check the website, you may feel a little bit lost and unsure on how to tackle today’s challenge. Trust in your coaches to provide you with some structure if you are newer to this type of work. If you are more experienced, stick to what you know works for you rather than forcing yourself into something new.

Saturday:
long chipper team workout Saturday! You will be playing with odd objects, rare movements, and game planning with a group of people. Pack a pair of tall socks or wear pants today.

Have a fun and fit week!