A: 3×5 front squat
B: Heavy KB swings: 3×10 – start on a lighter weight and then work your way to the heaviest thing you’ve ever swung. Only if firms stays perfect though. If form breaks down before your last rep, shave off some weight and complete your 3 sets there.
C: Conditioning circuit: 2 rounds/9 stations/r1@50:10/r2@20:0
Post loads and training notes to comments
Plans for the weekend
CrossFit Total tomorrow
We’re going to be hitting the CF Total tomorrow morning so If you haven’t done it before or you weren’t happy with your last effort, you’ll get a chance to find out where your at then… If you posted a legit CFT that you were happy with last time we tested (8 weeks ago), don’t go for a 1RM at all. Go for something around that 90-95% with even better form.
The 7:15am session is pretty booked out so be happy to rock up and test your CFT at the 8:15am Open gym or following group session @ 9:15am. We’re turning the music up loud and there’s gonna be lots of yelling so come with your heads in the game and ready to give it your all. Want to gee yourself up? I find that this always helps…
Beginner class @ 10:15am
Sean ‘The Technician’ Teasdale will be running tomorrow’s beginner class. He’ll be running your through squats (BW squat, front squat, back squat & OH squat). This is a compulsory session if you’re new but even if you’ve been training with us for a while now, these beginner classes are a chance to really dial in your technique and understand the reasons why we tell you to squat they way we do.
Tough Mudder training session on Sunday morning
This Sunday we’ll be heading out to Forde (Gungahlin) for an early morning session @ 6:45am. Meet at the car park on Francis Forde Blvd (on the right, after the first roundabout). We’ll explain what’s going to happen and then we’ll all head out at 7am. I know it’s early and it’ll probably be pretty cold but it’ll be a heap of fun so make sure you can make it.
Can a Tough Mudder Training session really be that fun? Sash and I think so (we’re not all heavy metal and yelling you know…)