Tuesday, July 24th, 2018
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
Defined Beach WOD – this Saturday, July 28th on Montrose Beach @ 9:30a. Details here.
Personal Training @ CFD – Our Defined Personal Training program allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices. To learn more about our 7 different personal training options: Click here!
Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, come support someone new! This Saturday, August 11th from 11am-Noon. Register Here!
Next Defined Lakeview On-Ramp – Sunday, July 29th – Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next On-Ramp.
Gym Guide for Success (& Safety) – new article posted here.
Our 2nd testing phase of the year will follow this cycle and start on: August 6th.
Week’s Preview: Week 3/4
Wednesday: Wendler Bench Press + “Randy”
Friday: Wendler Back Squat
G.P.P.: 3 Rounds: 40 ON/ 20 OFF
Renegade Row, alternating
-choose a light DB and alternate sides with each rep
Banded or Wide Stance Barbell Good Morning
Glute BridgeB.Wendler: Week 3, Sumo Deadlift: 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: 5×75%, 3×85%, 95% X Max Reps, Unbroken
(Goal for Week 3: 3 reps or more)
*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!
10 Minute Amrap
Single Arm Russian KB Swing X 5 reps (L) 55/35lbs
Single Arm Russian KB Swing X 5 reps (R)
Knees to Elbows X 10 reps
Box Jumps X 10 reps 24/20″