The Weekly Preview 060319

Monday

Let’s get right into summer with our good friend Jerry — some running, a bit of rowing, and more running.

Tuesday: Focus Workout of the Week!

We will work on some gymnastics skills in a longer AMRAP by hanging with another good buddy today: “Nate”

Today we are going all-in for a 20min AMRAP of some classic CrossFit. Today’s focus will be on the gymnastic components. We will be going over the muscle-up in greater depth and spending some time working through progressions. As with all skills, we focus on strength and mechanics first, then develop the bodies ability to move through a dynamic range of motion. The muscle-up is a prime example of this. We need to develop the ability to do solid strict pull-ups (5+ reps), perform stability holds on the rings at extension and support (10+ seconds), and perform solid dips (5+ reps).

Wednesday

Today we are going to work with some fun front squat waves followed by a quick burner with ya girl, “Jackie.”

Thursday

Time for strict gymnastics and sprint intervals! SPEED is king!

Friday

We are gonna stick to the barbell today and try out another benchmark workout — this one is for you, Mario!

Partner Saturday

Grab a buddy and come to Sanitas to get sweaty with this long partner workout throwing around some kettlebell taters and jumping on boxes.

Sunday

We’ll take a break from bench for a fun EMOM. Think carries, sleds, and butt stuff!

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