Monday August 6

August 5th, 2018
by:

 FTXMiniRowErik

#FTXAugustMust – Participation in our August series of mini-challenges is a must! Video your performances, log them in Wodify and post them with the tag #FTXAugustMust to win prizes. And of course – earn bragging rights, especially if you beat Al! Each of the mini-challenges will be 1 minute or less. Some will involve traditional movements, while others will be a bit more creative :)

#FTXAugustMust Final and In-house mini-competition on 8/25 from 10am-2pm. We will host an in-house mini-competition consisting of ten 2 minute challenges. Cost is $20. We will have prizes, food and more. Proceeds will go to buy a new rower.

Bible Reading Group – 1st & 3rd Mondays of the month @ 8:30pm. Next one is tonight Monday, August 6th. This is a very casual group. If you are at all interested in reading the Bible then this is your perfect opportunity!

Strength / Skillwork

We are doing the Powerlifting Total

  • Back Squat 1RM
  • Bench Press 1RM
  • Deadlift 1RM

Warm-up on each lift and then make 3 attempts to get a 1RM. Your first attempt should be a weight you know you can do. The second attempt should be at or slightly higher than your prior 1RM. If successful on your second attempt, then go a bit higher on your third attempt. If your second attempt is not successful, try again at the same weight or go down just a bit.

If you haven’t been lifting regularly, do 3 sets of 5 of each exercise. Be smart!! Do NOT go for a 1RM if you haven’t been doing these lifts with heavy weight over the past 6-8 weeks. If you don’t know your approximate 1RM on each of these lifts off the top of your head, then that is a good indicator that you should not go for a 1RM today. Use safety catches for bench press.

Elements

15:00 AMRAP

  • 7 Calorie Bike
  • 15 Ball Slams, 20/10#
  • 30 Mt. Climbers (2ct)

FTX Mini Challenges

Do 1 or more of the Mini-Challenges this week.

  • Bike
  • HR Push-ups
  • Singles