Monday, Sept. 28 CrossFit Workout of the Day
It’s that time again; a new cycle will begin today. The conclusion of this cycle will also close out the second macro cycle of the year. The third macro cycle will lead us right into the Crossfit Open again. Time truly does fly when you’re training and making serious gainz!
This cycle will include:
- Back squat (a continuation of last cycle)
- Clean pull + clean
- Deadlift + EMOM
- Push press/Pendlay row + EMOM
- Snatch pull + snatch
This time around we’ll focus in large part on pulling. Your coaches will emphasize proper bar path in the snatch and clean pulls and review how different the deadlift is from a pull. As always, proper technique is always of paramount importance. It leads to increased efficiency, in turn giving a higher power output that generates a higher level of fitness. Let’s also not forget better mechanics help us stay as injury free as possible.
I’m continually proud of all our EVF athletes for their hard work every cycle. All of your gainz are well deserved!
— Coach Brandon
Warm up
3 rounds not for time:
5 strict pull-ups
10 jumping BB back squats
15 sit-ups
Strength
Back squat
Performance: 6×6 @ 80%
Fitness: 3×5 across
Conditioning
Performance
7 minute AMRAP:
12 ring dips
12 burpees
Fitness: Sub ring holds or hand release push ups
2015 09 27