Monday, October 6
History is a vast early warning system.
Announcements:
What are you working on? What are your goals? How can our coaches best hold you accountable?
We always check in with our new participants to understand why they chose us and what they hope to gain from being in our program. However, we often lose track of what our more veteran members want to work on.
If you’d like a brief goal check-in, we’re happy to do that with you. These are short, casual updates about where you are, what you want to focus on, and what you hope to achieve, whether it’s weight loss, nutrition support, a kipping pull-up, double unders, whatever.
You can communicate this either by sending Ben an email at ben@crossfitpisgahavl.com or just checking in with a coach before or after a class. We’ll keep track of these and use the info to send resources, suggest drills and programming adjustments, and check in with you on progress.d
Of course, this is entirely optional, but we want you to know we’re here and available as resources!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of rowing, biking or jogging
20 seconds of foam rolling your lats and low back
8 hip & back extensions
-then-
2 Rounds, not for time, of:
3-5 deadlifts, empty/light barbell
3-5 hang power cleans, empty/light barbell
3-5 shoulder press, empty/light barbell
3-5 power clean & jerk from mid-shin
Strength/Skill
After WOD, 4 RFQ, superset:
Standing Dumbbell Arnold Press x12
Single Leg Dumbbell Deadlift x 24 (12R/12L)
Movement Demos
WOD
Power Clean & Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
Goals
Super Fitness Robot time / rounds:
90% 1RM or more
More Likely time / rounds: (consider scaling if this seems unrealistic)
75% 1RM or more
Movement Demos
Cool Down
Hamstring Stretch
Hold 1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side