Today is Our National Martin Luther King Memorial Holiday
[Every year the birthday of Reverend Martin Luther King is observed as a federal holiday as our country pays respects to the man who played such a pivotal role in the Civil Rights and Social Justice Movements.
Today marks the 35th year of the day’s named significance which continues to stand as a statement and reminder of a life entirely committed to public service.
Martin Luther King Day is also known as a day of service when Americans are encouraged to volunteer with charitable organizations to help their communities.
In Dr. King’s honor & memory the third Monday in January is considered ‘a day on, not a day off’ as millions endeavor to carry out philanthropic and altruistic acts as their personal statements of humble appreciation and acknowledgment.]
Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: Back Squat 5-5-5+ (WEEK 1)
Work through the following sets of Back Squat using the percentage based sets outlined below.
Warm-up Sets
8-10 reps x Air Squat
8-10 reps x Barbell
8-10 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 65%
5 x 75%
5+ x 85% (max reps)
Notes: See above image for alllllll the information and program insights needed for the upcoming strength progressions as we lead up to the CrossFit Open.
Post scores to comments.
“Thunder Snow”
For time
Complete 60/42kcal Row in as few Tabata Intervals as possible
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Thrusters (95/65lbs)
Pull-ups
Notes: Scaling and Rx+ options to be discussed during their dramatic Whiteboard Brief Reveal.
Post scores to comments as total time to complete the kcal portion and the 10-1 couplet.
