Friday, December 7th, 2018 Last day of testing at Defined!
Third “Testing Phase” of 2018! Every 4 months we have a 2 week window where we test many of your core barbell lifts, Girl/Hero WODS, and baseline CFD workouts.
Use these next 2 weeks to either establish and record new numbers or check in with your last testing results. Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.
Next Cycle starts on Monday December 10th.
G.P.P.: Pressing Prep
2 Rounds; 1 minute On/ 20 seconds Off
- Seated Z Press
- Choosing a pair of light weight Dbs or BB, perform slow reps with priority on keeping torso completely upright
- Renegade Row
- Perform with single arm Db, alternating sides with each row
- Table Top Rockers
-Take 15 minutes building to a heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 7-5-3-3-2-2-1-1-1-1
-Perform 1 set every 90 seconds X 10 Rounds
*Beginners who are less than 3 months new to the program and any athletes that are still working on their shoulder mobility have the option to perform the Floor Press: Using the same intervals and rep scheme as the bench press above!
CrossFit Benchmark WOD: “Fran”
For time: (8 minute cap)
21-15-9 reps of:
-Scale appropriately to finish wod in under time cap!
-Competition Rx: 95/65lbs.
-Barbell weight should not exceed 40-45% of Pushpress or 30-35% of C&J. Completing the set of 21s in 3 sets or less would be a great goal!
Announcements & Upcoming Events
“Lift-Off 2018”: This Saturday from 12-3pm. An informal community lifting event for Defined members/coaches of all levels. Find your Snatch and Clean & Jerk one rep maxes in this fun and friendly lifting event. Only 8 spots left! Details here!
Next Defined On-Ramp – This Sunday, December 9th – A newly designed 2 week onramp course that will get you into classes before the Holidays! To register for an upcoming onramp and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com,
Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here!