9.13.23 Workout of the Day

Geo & Laura

Fall League
Sign up is open! Please sign up on the gym whiteboard with name and shirt size. The first 120 athletes that sign up are in.
Dates:
Draft: Sept 28 (Thursday night) Event Dates: Oct 5,12,19,26 (Thursday nights)

Banners
Any business owner that would us to hang a banner free of charge please get them to us within the next 2 weeks. Great free marketing tool to be hung prior to Fall League. Contact Martin for Julie James’s information for all your sign print & banners needs.

Golf Outing
CrossFit 843 Annual 9-Hole Golf Outing at Old South coming soon. More information to follow this week.

Barbell
Strength
Pause Squat Clean + Pause Push Jerk
5x4

Conditioning
For Time
30 Calorie Ski or Bike
15 Sandbag Squats (150/100) (OR 30 at (100/70)
20 Calorie Ski or Bike
15 Sandbag Squats (150/100) (OR 30 at (100/70)

Interval
Conditioning
30 minute Skill EMOM (:30/:30)
Minute 1: Unbroken KBS (53/35)
Minute 2: Jump Rope
Minute 3: Strict Pull-ups
Minute 4: HS Hold
Minute 5: 100 m sprint

The goal today is low intensity & complete focus on proper movement mechanics. This is your time to become more efficient with these skills.

Mini Pump/Midline;
4 sets for quality
10 Double DB Bicep Curls (40/25’s)
10 DB Pull throughs
10 Single Leg DB Glute Bridges (10 each leg)
10 Alternating Toe Touches