Team! This is definitely a big dawg week.
There are some great tests throughout the week. Some of you may need to make adjustments so you get the most out of your fitness and listen at the whiteboard to understand the intended stimulus. The goal is not always to do the workout exactly as written. The goal is to choose the right version that allows you to push, move well and train the way the workout was designed.
Monday, you have a mile and a half of running paired with a moderately heavy overhead squat. Notice I said moderately heavy. This is not meant to become doubles and singles. Pick a weight that is challenging and still allows you to move and stay consistent.
Tuesday brings another fun twist on a classic. We’ve done Push Press Annie and this week we have Muscle-Up Annie. Have fun with this one and pick a muscle-up variation that keeps you moving through the descending ladder.
Wednesday, we’ll build to a heavy power clean triple and follow it up with some accessory work. Take advantage of the opportunity to lift heavy, then slow things down and focus on quality during the accessory piece.
Thursday starts with moderate deadlifts and midline work before a hard bike test. This is your mental-fortitude test of the week. Every extra second counts. Your score is based on your own limit and strength, not anyone else’s. Lock in and fight to hold your wattage.
Friday comes from the CrossFit Community Cup. Scale accordingly. Most of you do not need to complete 125 pull-ups, some of you can. Either way you’ll want to break them up early and often. Remember that the shoulder-to-overhead will not provide much of a break before you’re back on the pull-up bar. Think about how you would approach and consistently break up 125 pull-ups in a workout.
Saturday is simple: squat and press. You’ll have another opportunity to continue getting stronger through your back squats. This should be a moderate set of five, not a super-heavy five-rep max. The workout afterward is straightforward, the volume will add up quickly and once ring dips go, they don’t come back.
Sunday finishes the week with a partner workout. One partner works and completes the full round while the other accumulates L-sit seconds. This will be a great strength-focused day that challenges everyone, including our best athletes.
Here’s to a great week! Lock in and let’s have some fun.
Friendly reminder: Please check into Mindbody if you’re attending the Warlock Summer Social so we can get an accurate headcount. Friends and family are welcome! You can hang out with us from 7 PM until the movie starts, or stay for the full double feature. Looking forward to a great night!