6.3.26 Workout of the Day

Monday’s Barbell Clinic Crew

HYROX Training Program
We have added the official CrossFit Mayhem HYROX program to our schedule at no additional cost for all members. This endurance-based program is designed specifically to help athletes prepare for HYROX competition.The workout will be available during any class time throughout the day, with a designated area of the gym set aside. Non-members are also welcome to participate. See Martin for details.

Gym Kids
All parents are welcome to bring their kids to any class. Please keep them in the lobby, within arm’s reach, or playing outside. We ask that everyone is respectful of others’ space & that safety remains top priority for all members.

Personal Towels
We encourage everyone to bring their own towel for sweat. We will continue to provide rags to wipe down equipment. Our goal is to keep the gym as clean & sanitary as possible.

CrossFit 843 Boat Bash & Beach Bum Tri/Duathlon
If you plan on attending either of these events, please sign up on the whiteboard in the lobby. Beach Bum Discount Code is written on whiteboard.

Barbell
Strength
Back Squat
6-4-2-1-2-4-6

Conditioning
Option 1: Individual
For Time
A. 12-9-6
Front Squat (155/105)
9-6-3
Ring MU
-rest 3 min-
B. 12-9-6
Back Squat (185/125)
Bar MU
-rest 3 min-

Option 2: Partner
Double the reps, one works one rests, no rest between couplets.

Interval
Conditioning
Team of 2, AMRAP 30
40 Wall Ball (20/14)
30 KBS (53/35)
20/16 Calorie Bike
10 Strict Pull-ups

-One works, one rests, partition reps evenly.-

KB Finisher
4 sets for quality
10 KB Around the worlds
10 KB Halos
10 KB Press outs

HYROX
Conditioning
Workout will be posted daily on the Barbell Side whiteboard.