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Deload Week

This week we’ll be pulling back on the reins a bit and focusing on some technique. That doesn’t mean there won’t be WODs, but it’s your job to look at your training for the last month or so and see if it’s time for you to deload. How can you tell? Have you been coming in consistently two times or more per week for the last three to four weeks (or longer)? If so, it’s time to deload. That doesn’t mean you just sit on the couch for the week. Come in, move, mobilize, go light on the strength component (40-60%), and pace yourself in the workouts.

Making progress is about more than pushing hard. Train smart. Know when to pull back and focus on recovery. This is especially if you’re competing in the CrossFit Open, which begins in just a few weeks.

Workout of the Day


400m run


Front squat w/2 count pause at bottom 5×5 E3M @50-70%


EMOM for 10 Minutes:
Wall Ball: 10
BOR: 7

RX: 14/20, 120/185
Zone 3: 85/135
Zone 2: 55/95, 10/14
Zone 1: scale as needed


Band hip extension – 2min/side

Smash/roll hip flexors

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