Announcements
Hello Athletes,
Frog Grips. We all love them. At this point I’d guess about 80% of the grips in the gym are Frog Grips, which probably means there are 60–80 pairs floating around between athletes.
To help avoid mix-ups, please mark your grips somewhere with your initials (a marker works great). A few pairs have accidentally ended up in other people’s bags, and since they’re pretty pricey, a small label will help keep everyone’s gear where it belongs.
Also, I’ll be emptying the lost and found tomorrow. It’s currently kicking up quite a smell at the bottom of the cubbies.
With the CrossFit Open coming to a close, it’s time to build on what the last three weeks revealed about our fitness. For most of us, that means sharpening the areas that showed up as weaknesses.
Here’s what’s coming next in programming:
Back Squat Cycle (6 Weeks)
We’ll begin a new back squat cycle focused on leg endurance and positional strength. No 1RM testing yet, this is about building a stronger base.
40:00 EMOMs Are Back 😉
These longer EMOMs build work capacity, strength endurance, and movement consistency in patterns we see all the time in WODs.
Barbell Cycling Focus
We’ll be working specifically on Clean & Jerk cycling, building toward the classic benchmark workout “Grace” in about 5–6 weeks.
Speed Sumo Deadlifts
A perfect complement to back squats. These help develop posterior chain strength, and resilience in the back and knees.
Upper Body Pulling Strength
Expect progressions and volume aimed at improving Pull-Ups, Toes-to-Bar, Chest-to-Bar, and Muscle-Ups.
Train West Van – HYROX
— You Picked This Partner —
Teams of 2 – E4MOM x9
Station 1
12 Syncro Hang DB Snatch
200m Run Together
24/30 Cals ski
Station 2
15 Syncro DBL [Ktb] Goblet Squat
100m Farmers Carry together
20/24 Cal Echo
Station 3
1800m/2200m C2 Bike
Work should be split evenly unless stated otherwise above. If you finish the required exercises before the 4:00 mark, congratulations—you’ve earned a short rest before the next station. Use it wisely: breathe, shake out the legs, question your weight choices, etc. \o/
Each station brings a different stimulus, so even if you roll in right around the 4:00 mark, you’ll still survive the next section (probably).
Recommended weights are the RX options for kettlebells (KTB) and dumbbells (DB)