HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CROSSFIT MKT – 200526 TUESDAY

WORKOUT OF THE DAY

“FLEX SEAL”

SPORT

AMRAP 16:
21 Deadlifts (135/95)
21 AbMat Sit-ups

FITNESS

AMRAP 16:
21 Deadlifts (95/65)
21 AbMat Sit-ups

HEALTH

AMRAP 16:
21 Deadlifts (75/55)
21 AbMat Sit-ups

TIMELINE

:00-:05 INTRO (5-minutes)

  • 5 Factors QOD
  • 16-minute weightlifting and gymnastics couplet
  • GOAL: 6-8 rounds
  • CHALLENGE: 1 round every 2 minutes
  • COMMIT: Break up the deadlifts before you fatigue to the point of losing your breath and poster. Stay moving on the sit-ups. One breath per rep
  • A. 8-7-6
  • B. 11-10

:05-:15 WARM-UP & ACTIVATION (10-minutes)

  • BIKE
  • CORE
  • STRETCH

:15-:30 MOVEMENT PRACTICE (20-minutes)

  • Barbell warm-up
  • Deadlift progressions
  • 3 Deadlifts on the minute for 10 minutes building to a moderate-heavy triple
  • Use 33% of your final set for your working weight on the workout of the day

:30-:35 REHERSAL & BREAK (5-minutes)

  • 1 round of 6 Deadlifts & 6 Sit-ups
  • Final preparations

:38-:54 WORKOUT OF THE DAY (16-minutes)

:54-:60 COOL DOWN (6-MINUTES)

Reminders

  • *Reserve your class on the push press app or members portal
  • *Classes are closed 10 minutes after the start time.
  • *Sanitize hands entering the building
  • *Respect social distancing
  • *Sanitize equipment after use
  • *Follow the golden rule

STUDY

The deadlift, being no more than the safe and sound approach by which any object should be lifted from the ground, keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise. It is unrivaled in its simplicity and impact while unique in its capacity for increasing head-to-toe strength.

– Greg Glassman

The Deadlift: https://www.crossfit.com/essentials/the-deadlift

“The Purpose of CrossFit” by Greg Glassman: http://journal.crossfit.com/2011/05/afpurposeofcf.tpl

MKT NEWS & BRIGHT SPOTS

Happy birthday Raphael and Sarah H!

The purpose of CrossFit MKT

  • Get Fit – Increase work capacity across broad times and modal domains via constantly varied functional movements performed at high intensity
  • Prevent chronic disease
  • Kickass into our 90’s – functional & durable with vigor & joy
  • Enhance what is going on between the ears
  • Make some friends
  • Blow off steam & have fun

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