Friday, July 7th, 2017


UPDATES & UPCOMING EVENTS

New cycle starts this week! Powerlifting focused, Wendler: Sumo DL, Bench and Back Squat! More details to come.

Row Raiser 2017: Benefitting the Special Olympic of Illinois. Saturday, July 15th @ LV. Details and registration here! 

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, July 29th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here! 

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, July 31st


TODAY’S WOD

A.
G.P.P.: 10 minute Quality Amrap
Handstand Negatives to tripod on wall: 5 reps with 5 second descents
-scale to Handstand negatives to tripod on floor
BB Good Mornings X 20 reps
-scale to RDL with Barbell X 20 reps
High + Low KB Carry X 1 minute (switch hi position halfway in)
-scale to front rack if needed

B.
Wendler Week 1 Bench Press: Take 12 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.

Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 5+x85% (plus set)
*All sets today are in preparation for your max effort “plus set”.

**Record weight and total number of reps achieved for today’s max effort set!

Understanding the 5/3/1 Wendler Approach! 

C.
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists 25/15lbs
30 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
90 Seconds: Shuttle Sprints
90 Seconds: Plank, any style
90 Seconds: Rest
60 Seconds: Shuttle Sprints
60 Seconds: Toes to Bar or Vups
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Plate Twists
30 Seconds: Rest

*Recording total laps completed. 1 lap = 50 feet

D.
Bonus: “The Grind”, (to be completed after class)

Midline: Posterior
3 Rounds x 1:30 min on / 1 min off
Sandbag Bearhug, as heavy as possible

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

“Working OUT IV”