Workout of the Day: Friday, 10.27.17

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A reminder that all sessions run 90 minutes today to allow for solid efforts on all 3 lifts. Classes still start at normal times but simply run longer. If you need to get in and out in 60 minutes, you'll be allowed to move through the stations at your own pace. Remember to wear your costumes, bring your cheering voice, and stay for the party tonight starting at 8pm!

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
3 rounds:
10 Yoga Push up
10 Pause Jump Squat
10 Scap Push up
10 Cossack Squat
-at some point during the warm-up, you must also collect a 10cal sprint on an assault bike.

CrossFit Total

Find 1 Rep Max in Back Squat, Strict Press, and Deadlift (in that order).

If you have a favorite warm-up progression, you may follow it (time permitting). The following is a good road map if you're not sure how to progress, and are looking to surpass your current PR. Check in with coaches. Be courageous but not risky, be ambitous but not greedy.

50% x 5-10
60% x 5
70% x 3-5
80% x 2-3
85% x 1-2
90% x 1
95% x 1
98% x 1
101%+ x 1

Justin McClintock