Workouts 9/2 – 9/8

Russ mastering the TGU last week. I think he’s a TGU fan for life!

 

GYM STUFF:

A great turn out for Kara’s last day wearing the hat of “Coach” and of course she did it in her notorious style!

SEPTEMBER CHALLENGE (STARTS TODAY!!):

“400m Marathon”

We will be measuring meters in 400m increments so basically you will do 105 x 400m over the course of the month to complete the 42,000 meters! *ONLY 400M increments count towards the marathon* (that’s part of the “challenge”). Warm up 400’s and workout 400’s count towards your meters and all must be done at the gym.

SCHEDULE CHANGES: 

I know we eluded to some possible changes last week and sorry to leave you all speculating! The current schedule changes we are implementing for the remainder of the year are as follows:

WED – 5:30PM Barbell Basics / Open Gym: will be SIGN-UP ONLY.

Enrollment must be reserved in advance of scheduled time. You can go through the following link to sign in to Pike and enroll ahead of time: https://crossfitcapeann.pike13.com/schedule

THU – Grinder will now be moved to 6PM and there will no longer be an Open Gym offered this day.

SUN – Nothing is changing here BUT….when it gets cooler out and the weather is less desirable, we will likely add an Open Gym to Sundays. We will post ahead to let you know when they are added.

 

 

Monday 9/2 – LABOR DAY – CLOSED

Enjoy your family, friends and the fleeting moments we have left of summer.

 

Tuesday 9/3

 

7 Rounds
10 Goblet Squats
20 Russian Swings
30 Double > Single Unders x 2
1 Min Rest Between Rounds

Extra Work/Bonus (if time allows)
3-5 Rounds per Person- Alternate with partner
1 Length of the Gym- Dumbbell Bear Crawl

Part 1: Work through the interval as fast as possible. Rest/Recover and Repeat. Use weights that are challenging but allow you to go unbroken all the way through.

Part 2: Want more?

 

 

Wednesday 9/4

 

 

4 Rounds
3MIN AMRAP
20/15 Cals
Max Burpee Pull-Ups
Rest 2MINS between rounds

Then

3 Rounds
1 MIN Handstand Hold
1 MIN Wall-sit
1 MIN Hollow Hold
1 MIN Rest

Part 1: Work as fast as you are able to. Burpee pull-ups will slow you down, but keep grinding as best you can knowing you will get 2 minutes off between rounds.

Part 2: Interval holds. In the minute work challenge yourself to stay in the hold as long as possible. If you fall out, get right back in and continue to hold the rest of that minute.

 

 

 

Thursday 9/5

20 Mins for Quality
Evens: 3-5 Hang Squat Snatches or Hang Power Snatches
Odds: Rest/ Add Weight

Then

20 Min Time Cap
10-8-6-4-2
Devils Press https://youtu.be/SQ5EgU4R3gw
400m between rounds

Part 1: Work on some snatch skill development. Ascend in weight till it’s challenging but you are able to maintain clean movement patterns.

Part 2: Grind through.

 

 

Friday 9/6

 

With a Partner (1 works / 1 rests)
60-40-20
Bike
Ski
Sit-Ups
Box Jumps

*Every 2MINS 5 Burpees as a team (you each do 5 burpees at the same time)

Break up the reps with your teammate as you want.

 

Saturday 9/7

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members.
Coaches Choice

 

 

Sunday 9/8

 

“Lumberjack 20”
20 Deadlifts (255/185)
20 KB Swings (32/24)
20 Overhead Squats (115/75)
20 Burpees
20 Pull-ups
20 Box Jumps (30/24)
20 Dumbbell Squat Cleans (50/35)
**Run 400 Meters after each exercise

45 Min Cap

Modify weights/heights for those suggested above for you to be able to move through the movements noted as closely to unbroken as possible. You should be able to pick a weight that will allow you to do at least 10 reps +  unbroken. Figure out scaling options before you jump in!