Workout Of The Day
Build strength and work capacity
1RM DB Snatch (each arm)
Front Rack Lunge Steps alt. 95/65#
Kettlebell Swings 24/16kg
*If you front squat more than 225/155# then use 135/95#.
20 Deficit HSPU
20 Snatch 135/85#
20 Muscle Ups
20 Power Cleans 185/125#
20 Rope Climbs
20 Squat Cleans 205/145#
Do with a partner straight through. One person working at a time.
Build Power and Strength
Clean Lift Off (knee) + Clean for 10 sets of 1+1
Weighted Pull Ups for 5 sets of 5
Reverse Hip Extensions for 4 sets of 15 (weighted if possible)
Saturday will have one class which will now be at 930. We’d like to get everyone working out together in one giant class because that is part of what makes CrossFit fun. Following the end of class, all lifting will be allowed for a couple hours while coaches train as well.
WODs will be posted everyday but not until you are fast asleep. We have witnessed a great deal of cherry picking going on. Especially on partner workout days it makes one of your team mates end up on their own, not fun. Remember that when you only work on the same things all the time your body doesn’t actually get better. You may feel like you are getting better at those specific things, but that will be short lived as your body adapts and will hit a ceiling due to the receptive nature of your movement choice. Do you want results? Then do the program, do what’s hard, do what you suck at, and keep it fun. This doesn’t mean you don’t get to hit your favorite movements ever, but it means your weaknesses won’t just stay gaping holes in your fitness. For the same reason that all athletes step outside of their sport to train to get better at their sport is the same reason you need to vary your workouts, and lucky for you CrossFit Unbroken is good at doing that for you. So follow the program.