Friday, December 13th, 2019

Week’s Preview: Week 2/2: Last testing phase of 2019!
New cycle starts on Monday, Dec. 16th!

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A.
CrossFit Benchmark Hero Workout: “Dallas 5” (team style, teams of 2)
Five 5 minute Amraps in 29 minutes: 5 Minutes On/ 1 Minute Off

Amrap 1: 5 Minutes
Burpees for max reps
– Only one person working at a time, between you and your partner complete as many reps as possible in time given!

Rest 1 minute

Amrap 2: 5 Minutes
Deadlifts X 7 reps
Box Jumps X 7 reps
– Only one person working at a time, between you and your partner complete as many rounds and reps as possible in time given!
– Barbell weight should allow for 7 unbroken reps, feel light to moderate and be no more than 40% of Deadlift 1rm

Rest 1 minute

Amrap 3: 5 Minutes
Turkish Getups
– Only one person working at a time, between you and your partner complete as many reps as possible in time given!

Rest 1 minute

Amrap 4: 5 Minutes
Single Arm Snatch X 7 reps
Pushups X 7 reps
– Only one person working at a time, between you and your partner complete as many rounds and reps as possible in time given!
– Use the same weight that you chose for Turkish Getups for your Single Arm Snatches.

Rest 1 minute

Amrap 5: 5 Minutes
Row for max calories
– Only one person working at a time, between you and your partner complete as many calories as possible in time given!

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  • Our Next Foundations Session: Starts Sunday, Jan. 5th! Email Cara@defined.training to join. 
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!

A note about our testing Phases: 
Every 4 months we have a 2 week window at Defined where we test many of your foundational barbell lifts, Girl/Hero WODS, and/or Defined baseline workouts.

If you are a new athlete at Defined use these next 2 weeks to establish and record your baseline numbers or if you have been with us for a while this is a great time to check in with your last testing results to gauge your progress.  

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.