Tuesday, July 10th, 2018

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Today’s Specialty Classes

“Mobility” @ Lakeview with Coach Ben W., 6:00-6:30pm. July Focus: Hips & Pelvis. Hips holding you back? Come learn the path to a better squat and fix your hips, lower back, and improve your Hip-Knee-Ankle stability.


Announcements & Upcoming Events

Row Raiser 2018 – Saturday, July 14th from 9a to 12p at Defined Lakeview. Charity rowing event for the Special Olympics of Chicago. Register here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! Saturday, July 21st from 11am-Noon. Register Here! 

Next Defined Lakeview On-Ramp – July 8th: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp. (Late registration open till Tuesday July 10th, Noon)


We are starting a new cycle today. Our 2nd testing phase of the year will follow starting on: August 6th.
Week’s Preview: Week 1/4
Wednesday: Run + Long WOD
Friday: Wendler Sumo Deadlift

A.
Wendler: Week 1 Back Squat: Take 12 minutes

When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 85% X Max Reps, Unbroken
*All sets today are in preparation for your max effort set.

**Record weight and total number of reps achieved for today’s max effort set!

B.
4 Rounds: 3 Minutes ON/ 1 Minute OFF
Power Cleans X 3 reps, touch and go
Front Rack Reverse Lunge X 6 reps, alternating sides
Tall Box Jumps X 9 reps 30/24″

*Rx Barbell Weight: Using 50% of your C&J

Murph Day 2018