Free Trial Thursday attendees will focus mainly on THE WORK-OUT description and videos to go with it below. We will guide you through the warm-up and go over the work-out details when the rest of the class is doing THE STRENGTH session of the class.
All work-outs will be scaled to meet individual need and abilities, no matter your current level of fitness..
All questions will be answered when you arrive!
THE MOBILITY
THE WARMUP
10 Arm Circles Forward
10 Arm Circle Backward
3-5 Easy Push Ups (knees or elevated)
10 Jumping Jacks
10-8-6 Bench (Work to 60%)
*Free Trial Gravel Run instead of bench
THE STRENGTH
Those joining us for Free Trial most likely will not get to this portion of the class. We will use the strength session to review movements of the work-out (below).
We are continuing to work with Bench Press percentages for our Thursday Strength session. We are retesting our 1 Rep-Max today after following a bench cycle for some weeks.
We are curious.... when submitting your score, we want to know if you hit an ATPR (all-time PR) or PPR (program PR). The PPR is based off your 1RM at the start of this cycle. If you DID NOT PR, no big deal! However, we are looking for information... Did you attend Thursday consistently or inconsistently.
- For 16:30 you will work through the specified percentages and reps, working up to a heavy single if not a 1 Rep-Max
- Make sure that you have a spotter once you can potentially fail the lift. We want to be safe and aware of heavy moving barbells.
- If you are a new CrossFitter do 3-5 reps each set instead of a heavy single.
THE WORK-OUT
As Many Reps As Possible
4 Rounds on a 1:00 Running Clock (similar layout to Fight Gone Bad)
25m Shuttle Runs (5m = 1 rep, so 25m= 5 reps)
-run out to 25m mark, touch down, run back to start, touch down, run back out to 25m mark - do this as many times as you can within 1:00
Devils Press (Single DB) - Free Trial Thursday folks will do Burpees instead
Row for max calories (Rowing Technique)
Echo/Assault Bike for max calories
THE FINISHER
Optional
Incline Chest Fly
