Monday 07.08.19 – eight.six.four strength and conditioning
In that wonderful day you will sing: “Thank the Lord! Praise his name! Tell the nations what he has done. Let them know how mighty he is!
“To labor to be acquainted with the ways, wiles, methods, advantages, and occasions of the success of sin, is the beginning to this warfare.”
Check out CrossFit864 on Instagram / 864 STRONG!
Today’s schedule: START at 8:00a.m./4:15P.M./5:15P.M./6:15P.M.
Strength – You will have 15 minute to find your 5RM Deadlift – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that heavy set of 5 consecutive reps. Not 5 singles. Push each other today. Our priority today = Get Stronger!
864 Strength + Conditioning – The Grind: 10RFT
6 Burpees over the bar
100 Meter Sprint (50 meters and back)
Learning to scale your workouts is a skill. It requires understanding both the purpose of the workout as a whole and the purpose of the movements within the workout.
Checking your ego at the door means you need to dial into your body. What you previously did on a particular movement or WOD really doesn’t matter. What is your body telling you today? Did you get enough sleep, have you taken in enough water, or have you just rolled in from a stressful day of work, twelve cups of coffee, and dealing with stressful issues at home? Arrive to the gym early and have time to check in with yourself, rather than sliding in halfway through the warm-up period and trying to jump into the workout without being prepared. Listen to your body and listen to your coach. Don’t just check your ego at the door – leave it at home.
RX – Form. ROM. RX is more than the amount of weight on the bar.
DL Load = 75% of today’s 5RM / Load should be challenging. Good form – No bouncing reps. Fully extended hips at the top of the lift. NO dropping from the top.
Full ROM burpees over DL bar. Clap overhead with arms FULLY extended overhead. Chest and thighs must touch the deck. No weak, saggy burpees.
Skill work – Work on strict movements on the pull-up bar. Form.
Support YOUR Community.
July 864 Challenge – Accumulate 5,000 DUs during the month of July. Single unders x 3 (15,000) for the month. Sign up and post your numbers daily.
It’s Monday – Let’s get it done! Hope your week is off to a good start.
Jay and Janice