Loaded carries are great for training the grip, building muscle, Developing work capacity, core strength, & coordination, and even improving function of the shoulder girdle. Pick heavy things up and carry them before setting them down!

Today’s schedule

6a: All Levels CrossFit- Brianna
7a: All Levels CrossFit- Brianna
8a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna
3:30p: Open Gym- Anthony
4:30p: All Levels CrossFit- Erica
5:30p: All Levels CrossFit- Erica
6:30p: Crossover Symmetry Workshop- Pietsch
7:30p: All Levels CrossFit- Erica
8:30p: Open Gym- Michael

Workout of the Day (WOD)

A. Farmers Carry
In 12min complete

400m Farmers carry
200m Farmers carry
100m Farmers carry
(KB, DB, or farmers handle in each hand)
Increase weight each round; 8 Push Ups every time you break

B. 2 Rounds [15 min cap]
500m Row
50 Double Unders
400m Run

Post heaviest carry load and time for the WOD. Ex: 70#, 9:45 Rx.

And coming tomorrow…

A. Back Squat

6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%

6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%

6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
Complete one set on the 2min, then proceed down the list

B. Banded Hip Stretches

Post loads for each set of 2 reps. Ex: 315#, 320#, 325#

WED 08.15.18