Tuesday, October 8th, 2019

Week’s Preview: Week 2/4
Wednesday: 2 Position Clean/Snatch + Strength Amrap
Friday: TBD.
* We will do our best to program the CrossFit Open workouts for the next 5 Friday’s. Once the details are released on Thursday we will make that call each week dependent on equipment, time and space requirements.

Bench Press – Speed Sets
– Build in sets of 3s
– Tempo: 3 seconds down, fast up! 
– Take 10 minutes, building to a working weight

Working Sets X 4: Perform every 90 seconds
Bench Press X max reps X 20 seconds
– Using working weight from Part A, no pace!
– Weight used should allow you to perform fast reps for 20 seconds unbroken.

3 Rounds: 3 1/2 minutes ON/ 90 Seconds OFF
Run 400 meters or Row 500 Meters
Round 1:
Finish round with max reps Sandbag over the shoulder
Round 2:
Finish round with max reps Kneeling Slam Balls
Round 3:
Finish round with max reps Knees to Elbows
– Optimize with Knees to chest or Ground Knees to Elbows


  • Next Foundations: Starting Sunday, October 20th. Email Cara@defined.training to hold your spot!
  • Book a “No Sweat” Intro session here to set up an in person meeting and tour with one of our head coaches!