Friday, November 10th, 2017

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ANNOUNCEMENTS, UPDATES & UPCOMING EVENTS

Week 3/4 on this current cycle. Training cycle details, click here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Sunday, Dec. 3rd from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your sweat free intro session and hold your spot in our next Fundamentals Program! (limited space available in both)

Lakeview: Starting Tuesday, November 7th (& last onramp of the year, 12/5)
Lincoln Square: Starting Monday, November 6th (& last onramp of the year, 12/4)


TODAY’S WOD

A1.
Bench Press: Sets of 3 (9 minutes)
-Take 6 sets, building to a working weight, every 90 seconds
-If you know your 1rm, 80% is a good working weight goal!
-Include a 2 second isometric pause just above chest on every rep!

A2.
Working Sets X 3 + 1 Max effort Set (8 Minutes)
Every 2 minutes: Perform the following;
3 sets:
Bench Press @ working weight X 3 reps
-Include a 2 second isometric pause just above chest on every rep!
Final set X 1 (no pause)
Bench Press @ 30% less than working weight X max reps X 1 minute
-use a spotter and go for max reps, rest when needed
-Recording weight used and number of completed reps!

B.
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Walking V-ups
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Walking V-ups
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest

*Recording total laps completed. 1 lap = 50 feet

C.
Bonus: “The Grind”, (to be completed after class)

3-5 Rounds:
1 minute X light rowing or bike
*Immediately follow with: sub max set of HSPUS
Rest 1 minute

*Repeat from Week 1 on this cycle.

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment!**

photo by: Hannah Spinelli