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Hey all, every once in a while it's good to get a bit of a volume push in your training. Â The extra volume creates a greater stimulus for fitness adaptation and can help you surpass plateaus in your performance.
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These push weeks need to be scheduled only once in a while - too frequently and they can overload your system. Â By utilizing a push week once every 8-12 weeks, we can safely bump up your fitness without risking burnout or injury.
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The last week of August (starting Monday August 28th) we'll be doing a push week at Vic City. Â Each and every day that week, from Monday to Saturday, we will post a different wod. Â You can attend any and all days of training that week if you are on a 3 days per week membership (or skills plus). Â If you're on 2 days per week you can attend up to 3 classes!
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This will be a super fun week of programming with a ton of variation and we can afford to go even more varied than usual with a 6 day template. Â I think you'll enjoy it a lot although there may be a desire to cherry pick some wods :)Â
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So get ready for a big PUSH in your fitness!
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Cam
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TRAINING MONDAY - TUESDAY
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WARM-UP: Â
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Part 1 - 6 min EMOM of 6 Russian KBs + 6 pushups
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Part 2 - 6 min EMOM of 6 deadlift, 6 hang power clean, 6 back squats (bar only or very light loading)
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WOD: Â "Grace"
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Grace is an absolutely classic workout. Â One of the original CrossFit "Girl" wods, Grace is meant to be short and sharp, with top times in the world in the 1:10 to 1:30 range.
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For our class today, you can go one of two routes - fast and intense (aiming for sub 3 min) or you can challenge yourself with a slightly heavier weight and work on your technique under fatigue. Â Normally we would direct you to one of these two choices however today you can choose your adventure! Â Either way your wod time should be under 10 mins
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Rx: Â 30 clean and overhead for time @ 95/135
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TG: Â Hang cleans, scale bar as needed
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FG1: Â 55/75
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FG2: 65/95
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Comp: Â 125/185
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CASH-OUT (IF TIME ALLOWS): Â 30-20-10 of double crunch and HR pushups