Tuesday, March 12th 2019

Week’s Preview: Week 4/4
Wednesday: Hang Power Snatch + Open wod 11.2 interval style!
Friday: Defined Intramural + Open workout 19.4

A.
Back Squat: Warmup in sets of 5
– Take 9 minutes and 6 sets, building
– Build to 65%+ of 1rm Back squat or a light to moderate working weight if you do not know your current 1rm.
– Add 5-20lbs each week to working set!
– This is your last and heaviest week on this progression!

B. 
3 X Working Sets: Every 2 minutes; (6 minutes)
Back Squat @ 65%+ X 6-10 reps
– Whatever rep scheme you chose on week 1, stick with it through the cycle!

C.
“Sprint-Core-Repeat”
30 Seconds: Lateral Jumping Lunges
30 Seconds: Lateral Shuffle
30 Seconds: Rest
60 Seconds: Single Arm Thruster
60 Seconds: Forward Bear Crawl
60 Seconds: Rest
90 Seconds: Rapid Fire Sprinter Crunches
90 Seconds: Sprint Forward-Back Peddle
90 Seconds: Rest
60 Seconds: Single Arm Thruster
60 Seconds: Forward Bear Crawl
60 Seconds: Rest
30 Seconds: Lateral Jumping Lunges
30 Seconds: Lateral Shuffle
30 Seconds: Rest

1 lap = 40 feet

Announcements & Upcoming Events

Free “Lift & Learn” Class: For anyone new to Defined. A class held once a month for those that are interested in learning more about our program. No prior fitness experience needed! Saturday, April 6th, from 11am-Noon Register here! 

Next Defined Foundations  – Starting Sunday, March 17th and March 31st. A 2-week Foundations course that will teach you everything you need to know to enter our group classes! To register for an upcoming Foundations and/or if you have any questions regarding memberships; contact Coach Cara@crossfitdefined.com 

Defined Teens Training:  A 4 week program starting April 11th with classes running 2x per week. Ages 12 to 17. More info. here!

Schedule a “No Sweat Intro Session”: If interested in scheduling an introductory conversation to sit-down to discuss your goals, athletic background, injuries/limitations, tour the facility and answer any questions you may have. Click here! 

Personal Training @ Defined – Our Defined Personal Training options allows athletes an opportunity to work one-on-one with our knowledgeable coaching team to refine or review specialty skills, general technique, and/or lifestyle practices.  To learn more about our 8 different personal training options: Click here!

Nutrition @ Defined – You have a plan for training but do you have a plan for nutrition? We work with all people – from athletes who need precise macro-based nutrition plans to achieve their competitive goals, to people who just want to improve body composition and be healthier. Accelerate your goals and gain accountability along the way! Click here!