Week of 8/8/22

-Prepping up for Fall. Can you believe it?! Hobby Lobby has pumpkins and even some Christmas decorations. Seriously, what is that? Anyways, there is a lot happening this Fall at CFG so be on the lookout for our newsletter this week with dates of all things CrossFit Generation.
-Gear should be arriving soon and also JUNK headbands. Yay!
-Join the CFG Members Community page on Facebook. Click on the link and get invited. It’s a great place to share all things health and fitness with your community mates. www.facebook.com/groups/462702918972052/

Monday

Strength

Front Squat
Every 3 minutes for 6 sets:
Heavy Triple
(start at 70% of your max and go from there)

WOD
2 rounds for time:
40 DB Goblet Walkling Lunges (50/35)
Run 800m (crackback)

WOD Notes: Happy Monday. How can we dread Mondays when we have Front Squats to kick things off?! And don’t even get me started on the interference happening in the WOD. Yikes. 15-20 minutes.

Tuesday

WOD
5 sets x 20 seconds work/40 seconds of rest:
Row, Bike, or Ski Calories
Rest 2 minutes
3 sets x 1 minute work/2 minutes of rest:
Row, Bike, or Ski Calories
Rest 3 minutes
1 set x 3 minutes of work:
Row, Bike, or Ski Calories
-Score total calories for all intervals

Core
4 sets:
10 GHD Hip Extensions
20 Hollow Rocks
30 Pushup Plank with Feet on Box

WOD Notes: I hit this up last week. Awesome interval work. First 5 you go for broke, the next 3 you have to pace a bit but still go hard, and then the last one seems to not end. Effort wise should be 90%+, 80%, and then 70%. Solid core work after. Just flow through it when you are done the intervals.

Wednesday

WOD

“Angie”
For time:
100 Pullups
100 Pushups
100 Abmat Situps Anchored
100 Squats

WOD Notes: Another classic benchmark of early CF. It’s bad. Your upper torso is smoked for the air squats. It’s actually hard to stay upright. Scaling options will be available so don’t be scared by the volume. I got you covered. Stay sharp with the movements as always.

Thursday

Strength

Jerk
Every 2 minutes x 7 sets:
Heavy Double

WOD
3 rounds for time:
10 Power Cleans (135/93)
50 Double-Unders

WOD Notes: Re-racking jerks is one of the most disturbing movements. But it’s actually a very important part of the lift because absorbing load on our body is beneficial for the stability of our structure. Who is loving that sprint WOD? Raise your hand. Good stuff. 3-7 minutes.

Friday

WOD
7 rounds for time:
Run 200m
10 Devils Press (35-40lbs)(20-25lbs)
-Compare to 4/12/21

WOD Notes: I remember this well. Uncool, but a boat ton of fitness for your Friday. Pace yourself and see if you have a little extra juice in the tank for a little WOD betterment.

Saturday

Exercise galore with your CFG Coaches