24 July 2018

TUESDAY 180724

“Old School”

5 RM Front Squat (Use the Rack // RM = weight you can squat 5 but not 6 times \)
Rest as needed then,
40 Toes to Bar
Rest as needed then,
3 RM Front Squat
Rest as needed then,
30 Toes to Bar
Rest as needed then,
1 RM Squat
Rest as needed then,
10 Toes to Bar

Rest 5 minutes then,

Run the big loop for time or Concept2 Row 2K.

Notes: In the early days of CrossFit, this type of programming was central to the philosophy of Coach Glassman. He wanted his athletes strong in both gymnastics, and weightlifting, and he loved to statically and dynamically tax the midline and core. The first part of our training day is not “on the clock”. Rather, we are going to move as much weight through the Front Squat as possible, and then complete the required number of Toes to Bar repetitions in the fewest number of sets possible. Our goal is to experience the effect on the midsection as we maintain midline stability through the Front Squat and Toes to Bar. Expect to be sore on Wednesday!


Gabby – 10K Warf to Warf in 51:43


Tuesday Special Programs 

Bag Class (8 Rounds – 5:15PM – 6:00PM)

Warrior Yoga (6:00PM – 7:00PM)


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