Monday, August 29, 2016

>> Get ready to get Upcountry strong.

We are heading into a three-month percentage-based strength cycle comprising the bread-and-butter lifts, which we believe possess the most carryover: the squat, the press and the deadlift. The cycle will start in September. To prepare for this, we want to be realistic about where our strength is at currently, so we can find a proper starting point. This week, we will assess your three- or one-rep maxes in the lifts. If you miss a strength day, please make up for it. And it’s important that you record your lifts! We’re confident that you’ll be stoked on the results after three months. We can’t wait to see what you are capable of!

082916 WOD

A. 4:00 Tabata

Alternating L-sit hold / tuck off bar or parallettes

Double-under practice

B. Back squat [ assessment ]

Take 15 – 20 minutes to find a 3-rep or a 1-rep max on the back squat. Start with warmup sets of five, and decrease to triples or singles as you increase. Rest 1:30 – 2:00 on working weights. Use an experienced spotter. IMPORTANT: Record lifts!

C. Against a 3 minute running clock, complete:

400-meter run

Wall ball shots (20/14) to 10′ target x max reps

Rest 3 minutes

Repeat for a total of three sets and record wall balls. (Rowing may be subbed for running).

Metcon by CrossFit Invictus

>> On-Ramp

Against a 3 minute running clock, complete:

300-meter run or 300-meter row

Wall ball shots; db thrusters; or air squats x max reps

Rest 3 minutes

Repeat for a total of three sets and record wall balls.