Next weeks programming is below. This week will see more of a deload on your MetCons. Following the last 3 weeks of heavier weight and higher volume, its time to give your body a bit of a rest.
The emphasis this week is quality of movement and getting you stronger in your gymnastic movements.
Your Strength work will remain the same as previous weeks.
Speaking of rest, I hope you all had a chance to read Mondays article on smart training and recovery. Implementing those 6 things, if you don't already, will certainly have a positive impact on your training and what you get out of CrossFit.
Don't forget the Anniversary Games is next weekend! Be there!
And lastly, good luck to the Bold crew going to Wild West this weekend to compete. Have fun and represent!
Midline Stability: Hollow Holds: 4 x 30 seconds on / 20 seconds off
Strength: Back Squat: 5-5-5-5-5
3 Rounds for quality:
8 ring dips
8 DB/KB strict press (as heavy as form allows)
Between each round, heavy KB farmers carry to the black bin and back
16 min EMOM:
Odd - 2 Snatches
Even - 5 chin ups
Midline Stability: Arch Holds: 4 x 30 seconds on / 20 seconds off
Strength: Push Jerks: 3-3-3-3-3
10 DB/KB front rack squats
You Go, I Go:
400m Row x 8 (each)
Midline Stability: Hollow Holds: 5 x 30 seconds on / 20 seconds off
Strength: Deadlift: 1-1-1-1-1
12 Min EMOM:
8 Deficit Push ups
8 Ring Rows