FUNday

Stair Drills

In TEAMs of 3

2 Rounds for TIME of: 

 100 Lunges

 100 Hollow Rocks

 50 Devil Presses

 100 V-UPs

 100 Pull-UPs

Thursday

5 Rounds for Quality:

 10 Tricep Kickbacks (30/20s)

 10 GHD Situps

 10 Hip Extensions 

"The way I'd like to be remembered more is like a good person from a small village in Mallorca."

                           ~ Rafael Nadal

Wednesday

AMRAP in 8min of:

 2 Wall Walks

 2 Deadlifts (315/205)

You Can’t Lift What You Can’t Hold On To

Grip strength is vital for overall performance and injury prevention, especially given the diverse demands of the training methodology. It encompasses three primary categories: crushing (e.g., handshakes), pinching (e.g., holding flat objects), and supporting (e.g., deadlifting), with wrist and forearm strength playing a critical stabilizing role. This 2008 CrossFit Journal article more than holds up and explores the importance of grip strength and provides practical strategies and a sample weekly workout to incorporate into training.

Tuesday

BENCH PROGRAM

Monday

2 Rounds for TIME:
 50 DB Snatches (50/35)
 50 Wallballs