Big week ahead.
Please RSVP at the front desk for the Warlock Summer Social by Saturday, August 15. You can RSVP by checking into Mindbody. If you’re bringing friends or family, just mark them down on the clipboard at the front desk. Thank you!
Monday: You get to be explosive, then we’ve got a dumbbell version of DT. There’s a lot of barbell work on the back half of the week, so this gives us a similar feel without adding more barbell volume early.
Tuesday: Simple, but for a lot of you this is a very important benchmark. If you’ve never done a 5K row before, lock in mentally and see what you’ve got. If you have, challenge yourself to nail your split times early so you give yourself a chance to push at the end and PR.
Wednesday: Single-dumbbell walking lunges and deficit HSPU. No matter where you’re at with pressing, we’ll work through the progression and give you a chance to see where you’re at.
Thursday: This is a build off of last week. It’s intentionally throttled back if you’re planning to test the CrossFit Total on Friday. The weights, percentages and volume are very specific for that reason. Also be smart with the 90 toes-to-bar. If you’re not used to that kind of volume, it will affect your output Friday.
Friday: CrossFit Total. Some of you will PR all three lifts. Some of you will give your best effort for the day within a 10-minute window for each lift. Judge yourself based on how you feel that day, not your lifetime PR. If you’re fresh, let it rip. Go into each lift with a safe weight, goal weight and reach weight.
Saturday: Great team workout. Teams can be anywhere from 2–4 people, so if you want a team of 4, have at it. This is just a great workout all around to honor American Hero’s!
Sunday: Snatching to start then you’ll get a chance to do it under fatigue with a moderately heavy barbell.
Please RSVP at the front desk for the Warlock Summer Social by Saturday, August 15. You can RSVP by checking into Mindbody. If you’re bringing friends or family, just mark them down on the clipboard at the front desk. Thank you!
Excited for a big week and even more excited to hang out with everyone at the Summer Social on Friday August 21st @ 7 PM at Four Brother Drive In in Amenia!