For time:
21-15-9
Axel bar thrusters 95/65
Cals bike
How many of you will do this?
Last day to cast your vote for the athlete of the year today. If you can’t be at Pyro tomorrow and haven’t voted yet, just send us and email and we’ll put it in for you. We’ll be unveiling the 2018 athlete of the year Tuesday night. The athlete of the year will get his/her name on the plaque by the white the board and gets to create his/her own workout for us to do. We’ll be redoing the 2017 athlete of the year workout, Scott Regier next Sunday as our workout of the day.
Squat cycle W8D1
6 sets
2 front squats
4 back squats
@90% of 1RM front squat
Note: This is going to be heavy, this is our heaviest day of the cycle, day 2 of this week will be at 85% then we go back down for a deload week (65 and 60%) before testing. For this session, there will be no other components, we will need more time between sets and more time to warm up to be successful. We’ll reserve the rest of the session to a much needed maintenance and mobility time.
For your information, we’ll be doing the CrossFit total (1 rep max for shoulder press, back squat and deadlift for a combined score) early February. This is why you’ll see a lot of shoulder press, back squat and deadlift in the programming. This is what we call a meso training cycle, typically 3 to 4 weeks in length. We started already last week, if you remember the 5×3 shoulder press workout and the deadlift ladder. Let’s get some PRs!!!
