WOD 730

Announcements

We will have a temporary schedule change for the following dates:

Thursday August 6th – No Open Gym
Friday August 7th – 6am, 7am, 8am; 5pm, 6pm
Saturday August 8th – 10 am
Monday August 10th – 6am, 7am, 8am; 5pm, 6pm

CrossFit Urban Jungle – CrossFit

Cycle 1 Day 1

View Public Whiteboard

Warm-up

3 Rounds

Row 250m

10 Kipping HSPU

Dynamic Stretching for Squat Mobility

Strength

A: Back Squat (5-5-5-5-5)

Back squat 5×5 @70%

Two quick notes on this squat cycle: #1 warm-up warm-up warm-up warm-up. Too many athletes start moving well two or three sets in. By the time set one rolls around, you better be ready to move. #2 SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep.

Shoulder Press (5-5-5-5-5)

Strict press 5×5 @70%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk.

Mental Work

Make it fast!

C: Metcon (Time)

10 Rounds

7-10 Burpees

*rest 45 seconds

(pick a rep range to make it take 18-25 seconds of work)

10 = Rx Plus

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