Programming Preview – 3/24/19

We’re back! Last weekends move was rough but everything went smooth and we made it into the new space on time for class this week. Sadly with everything going on, and not having all of our equipment ready to be used the programming preview had to be put on hold last week. We are back on top of things this week and ready for week 2 at the new digs!

The 2019 CrossFit Open season is over… kind of… at least until the second Open season in October… But until then its time to get back to our normal training. This week will be a transition week to get our bodies back in check and ready for our next phase which is to build some strength! Expect to see more weightlifting in addition to our WODs. As far as this transition week, lets take a look at whats planned.

Since some of you may need to do or redo 19.5 todays workout will reflect the same time domain.  Today we have a 20 minute amrap of rowing, overhead squats and abmat sit-ups.  This will be a good way to start the week as the weight will not be heavy and the sets of reps are on the smaller side.

Day 2 of the week brings us a chipper with lower reps but more challenging movements. Power cleans at a moderate weight, bar facing burpees and small set of strict handstand pushups to finish. This one will have a time cap so make sure to scale appropriately. The last third of the class will be spent on some accessory strength work.

This mid-week WOD will be a twofer. A short 3 rounder with toes to bar, push ups and a moderate weight deadlift followed by a high rep light weight set of back squats for time

Nothing fancy about todays workout. This one will be a simple circuit that will hit about every muscle in your body. Light weight accessory work with some light conditioning in between.

Last time we did this benchmark was April 20th 2018. Fight gone bad is a classic station style workout for max reps. Check your past scores and come in to close out the work week with a PR.

Fight Gone Bad
3 Rounds For Reps
1 minute Wall Balls (20/14 lb)
1 minute SDHP (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

Saturdays are for partner workouts… or teams of 3. This week we will have fun with a threesome style workout (keep it clean people).  Come in and get some!

This time of year is tough for planning running workouts but we are going to give it a try for this weeks endurance WOD. As long as it doesn’t rain we will be outdoors for part of todays workout. Bring your running shoes and some cold weather gear it will probably be a little chilly at the start of class.