CrossFit Weekly Programming Preview : 7/24 – 7/30

Pike 13 account before August 13th to reserve yourself a seat. If you have friends and family who would like to join the fun, send an email letting him know how many tickets you will need. Monday: we will be taking on the workout from last Monday with the same format but new movements, starting with an AMRAP and then doing the same work for time in part 2. To prep for this workout, we will be doing some targeted mobility for the thoracic spine. Tuesday: after a few solid weeks of muscle up skills and drills, we are going to take on the ultimate muscle up benchmark. There will be two written versions of the workout today but you can use the drills you have learned to change it up some to work at your skill level. We will finish the day off with speed work on the barbell with some squats. Wednesday: we will get our Wednesday started with a strength work bro session. The rest of the day we will turn our focus to gymnastics for your workout of the day. Thursday: taking on a benchmark hero workout today to begin the day centered around the barbell. We will finish off by playing with odd objects and drags to start the day off to get our strong person on. This will be paired up with core work for extra fun. Friday: week four of Row’d Royalty plus is released today. Prepare for rowing paired with another movement and get ready to crush it. The workout will be released at 8:00pm Thursday evening. Saturday: getting agility in to start the day off and prepping ourselves for the workout to come. You will be taking on an old test from my college soccer days. This is a test of agility, speed, and endurance. You will be paired up with someone to help each other keep score and cheer one another on throughout the challenge. Have a fun and fit week!]]>