Photo by Josh Franks
Barbell Club// Sat. Sept 30 from 8am-9am// All are welcome!
Squatober// Begins Mon. Oct. 2nd
//Welcome to the world’s largest leg bending party
// Get ready to squat every day during the month of October
Midwest Fall Classic 2023
// Oct. 5th Judges Meeting @ 7pm
// Oct. 6th Volunteer Meeting @ 6pm
//Oct. 7th Competition Day
//Doors open at 7am
//We ask volunteers to arrive at 7am please
//First Heat begins at 8am
Saturday Bootcamp// 8:00-9:00am
Saturday Open Gym// 9:00- 11:00am
Barbell Club
Every 1:30 for 7:30
High Hang Snatch +
Hang Snatch +
Snatch
@60-70% 1RM
*All snatches are squat snatches
Then,
3 sets of 1 rep
Overhead Squat
@90% 1RM
Workout of the Day
4 min AMRAP
For Max Distance
10 Power Snatches @135/ 95 (115/ 80)
Then,
Max distance run in remaining time
—-Rest 4 min—-
4 min AMRAP
400m Run
Max Rep Snatches in remaining time
Power Snatches @ 135/ 95 (115/ 80)
*Goal for Part 1 is 600m+
*Goal for Part 2 is 20+ reps
*Today’s workout is a version of the CrossFit Games 2023 Team event
*Part one is about working fast on the bar and settling into a consistent, sustainable effort, while in part 2, we want to start off steady and grind through the lifting with a near non-stop attack mode.
*Power Snatch: Weight needs to be moderate and movable so you can lift for touch-and-go reps and fast singles.
*Run: Pacing needs to be moderate for the first run. For the second run, pacing needs moderately-high but not sprinted (75-80%). Run 1m= 1 rep
Cool Down / Mobility
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
“There is only one thing that makes a dream impossible to achieve: the fear of failure.”
-Paulo Coelho
