Workout of the Day: Wednesday, 8.20.14

Please check out the slightly revised schedule on Mindbody for this upcoming weekend. Saturday’s classes will be all open gym where you can either make up a workout from earlier in the week, work on a skill, or complete a workout that will be provided for you.

On Friday the coaching staff will be traveling up north for a continuing education trip. We will be headed to Boston for a seminar led by Greg Robins, an accomplished powerlifter who works at Cressey Performance. The seminar titled, “Optimizing the Big Three” is a one-day seminar geared towards those looking to improve the squat, bench press, and deadlift. This will be quite fitting considering we will be transitioning into an 8 week cycle at the beginning of September to prepare for the Total which will take place on Halloween. If you have any questions about the schedule changes please email info@crossfitcc.com

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WORKOUT OF THE DAY:

MOVEMENT PREP: Foam roll t-spine, and lax ball to lats and serratus for 4 minutes

3 Rounds: 10 Pass Throughs w/PVC, 10 Good Mornings w/PVC, 10 Wall Facing OHS w/PVC

STRENGTH:

A. EMOM x 6 minutes
Hang Power Snatch x 2-3 TnG reps @ 70-75% of max power snatch

B. EOMOM x 6 minutes (3 sets)
Overhead Squat @ 2020 x 5 reps from the rack increasing weight each set starting at 60%

CONDITIONING:

“Five-Minute Capacity Test”
5 Minute amrap
5 Squat Cleans (135/95lb)
10 Burpees Over Barbell

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