The 5 x 8 Work Week – 9/25

CrossFit Lehi – CrossFit Class

On this day in 1926 Henry Ford announces an 8 hour, 5-day work week. Just thought you’d like to know.

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Warm-up

(No Measure)

– 20 Sit ups

– 20 Air squats

– 200 m run or rower sprint

– 20 Push ups

– 20 Jumping squats

– Coach-led warm up

Skill

1: Backsquat Jumps (4 x 8 @30%-40% of front squat 1RM)

Place bar in the back rack position, descend down to full squat, then explode upward, jumping as high as possible, pointing your toes downward.

WOD

2: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

9 Push Press (RX=60% of 1RM)

9 Lateral burpees over bar

9 Deadlift

9 T2B

Post WOD

200m cool-down jog then 5 minutes of quad, hamstring & shoulder stretching, rolling & smashing.