It’s Popsicle Day!

It’s Popsicle Day!

It’s Popsicle Day!

Yep, you read that right…Popsicle day!

Today is supposed to be the hottest day in August, and we here at High Voltage thought it was a great opportunity for a little member appreciation!

You work hard, you live hard, and after your WOD you’re probably awfully sweaty and tired.  Wouldn’t a nice cool refreshing popsicle be great?  Well we bought a couple hundred for you all, so go grab one out of the freezer after (or before) your WOD today and know that we appreciate you every day! (not just on the hottest day of August aka High Voltage Popsicle Day)

That’s it for the blog today.  Keeping it simple.  Just enjoy your workout, have fun, and “make it the best hour of your day!”


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: BENCH PRESS:

TEST PROGRESSION: FIND 1 RM BENCH PRESS

5 REPS @ 50% of 1RM
3 REPS @ 65% of 1RM
1 REPS @ 75% of 1RM
1 REPS @ 85% of 1RM
1 REPS @ 90% of 1RM
1 REPS @ 95% of 1RM
1 REPS @ 100% – TEST 1RM
++1 REPS @ 100%+

WOD: 20 MIN CAP:

10 Toes2Bar (Or DB Sit Ups or GHD Sit Ups)
10 Back Extensions (DB or Supermans)
20 M KB Waiter’s Walk (x Each Arm)
100 M KB Farmer’s Walk
200 M RUN

Fusion (7:00am & 6:30pm):

A: 8 MIN AEROBIC ROTATION

1 MIN BIKE
1 MIN ROW
1 MIN RUN
1 MIN JUMP ROPE
x 2 SETS

B: VAR. ON A BROOMSTICK MILE
The entire class must each have his/her own PVC and all reps must be done in unison (coach cue). If you have to rest / stop – must do 1 burpee before re-joining the unison reps. Coach to demo/ review movements. Coach to lead count for unison reps, no breaks except those indicated. Athletes will determine own rest, w/ burpee penalty. This is ALL FOR ONE / ONE FOR ALL EFFORT!

25 x PVC SHOULDER PRESS
25 x PVC PUSH PRESS

30 SEC REST + Group 400 M RUN (3 MIN CLOCK) + Rest time remaining of 3 min.

25 x PVC FRONT SQUAT
25 x PVC THRUSTERS

30 SEC REST + Group 400 M RUN (3 MIN CLOCK) + Rest time remaining of 3 min.

25 x PVC BACK SQUAT
25 x PVC ALT. FORWARD LUNGES

30 SEC REST + Group 400 M RUN (3 MIN CLOCK) + Rest time remaining of 3 min.

25 x PVC GOOD MORNINGS
25 x PVC ALT. LATERAL LUNGES

30 SEC REST + Group 400 M RUN (3 MIN CLOCK) + Rest time remaining of 3 min.


Thursday’s Training:

CrossFit (4:30pm is Advanced & requires test-in):

Group Warmup & Mobility:
1 MIN BIKE
1 MIN ROW
1 MIN RUN
x 2 SETS

MOVEMENT CHALLENGES – 4 NEW ONES:

3 SETS:
A1: Transverse Bridging (3 Levels) x 10 Reps (or 5 Each Side); 30 Sec Rest
A2: Monk Sit Ups x 10 Reps (Perfect, strict, and slow); 30 Sec Rest

3 SETS:
B1: Inchworm Push Ups (Scaled options) x 8 Reps; 30 Sec Rest
B2: Prisoner Squats x 8 Reps; 30 Sec Rest

AIR ASSAULT SPRINTS: 5 SETS – MAX EFFORT 20 SECONDS

Fitness (6:30pm):

GROUP WARMUP & MOBILITY:

3 MIN BIKE, RUN, or ROW +
PVC:
10 Press
10 Push Press
10 Alternating Forward Lunges
x 3 sets

STRENGTH, TECHNIQUE, & DEVELOPMENT:
Press, Push Press, BB LUNGE Progression is hit. Today’s emphasis is in keeping a solid midline, finding the correct overhead position, and , as always-stance/grip/position.

EMOM 16- Movement Rotation – 16 MINUTES (4 SETS EACH):

A1: BB Shoulder Press x 5 Reps
A2: BB Push Press x 5 Reps
A3: BB Forward Lunges x 5 Reps (RIGHT LEG ONLY)
A4: BB Forward Lunges x 5 Reps (LEFT LEG ONLY)

WOD: L’il Helen (AMRAP 8 MINUTES):

200 M RUN
12 KB Swings
6 Jumping Pull Ups (no bands/ off box)