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 6
Warm up hard enough to get your squats strong and fast! A lot of lifting today at decent loads – easy met-con with muscle building muscle fatigue. Do this intensely enough and you’ll have a great WOD
Dynamic Warm-up coach led
AMRAP 4 minutes
5 Burpees to target
5 CTB pull-ups
B1: Back Squat (5-5-5-5-5)
Back squat 5×5 @72.5%
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.
B2: Shoulder Press (5-5-5-5-5)
Strict press 5×5 @72.5%
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.
C: Metcon (Time)
Rest 2 minutes
Rest 90 seconds
Rest 1 minute
Rest 30 seconds
Make these as perfect as possible!