MONDAY, SEP 19
12 ring muscle-up
See prep notes for scaling options.
Workout courtesy of Crossfit.com
16 KB gorilla row, alt arm
1:00 plank (weighted as needed)
As always, the emphasis is on the main WOD, and this accessory for can happen if there is time. Some classes may have run short on time due to the class size or other factors…you may choose to let it bleed over into the end of class if you want to do it.
TUESDAY, SEP 20
The time under tension today comes in the form of higher volume squats. Compare to 3/25/22.
12 single-arm KB hang squat clean, 7/arm (53/35)
WEDNESDAY, SEP 21
Assault, echo, or bike erg may be used. Stagger start time by 3:00 to share equipment.
THURSDAY, SEP 22
Coach Trevor Workout #3
Power snatch (75/55)
FRIDAY, SEP 23
Every 3:00 x 5:
3 tempo deadlift (4-sec descent)
Normal deadlift speed on the way up, with a 4-second descent. This means you have to control the bar all the way to the floor, every rep.
Today’s tempo deadlifts will allow us to achieve our goal of more time under tension without overloading our body with extremely heavy weight. With that being the case, be sure to honor the tempo!
3 wall walk
9 box jump-over (24/20)