Mobility May: Take 5 minutes a day to work on your flexibility! Dawn has specifically curated 5 minute stretching videos based on Daybreak’s workout of the day. The access the videos, see our instagram account @daybreakcrossfit
2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
Memorial Day Murph: Monday, May 28th at 7:30a and 9a
The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.
Back Rack Lunge
3x 4/4, across
*at 55-60% 1 rep max back squat
*at 80-85% 1 rep max push jerk
WOD GUIDANCE & GOALS
HEAVY DAY! From the rack, coaches will help you build to a moderately-heavy weight for your back rack lunges. Reps three and four should make you pause, but you shouldn’t fail any sets. You decide if you’re stepping forward or backwards. Complete four lunges on one side, then four lunges on the other before racking the bar. For the jerk, build to a heavy weight for sets of three. Each rep should require you to reset your breath, and move your feet! Per ALWAYS, only go as heavy as your mechanics/technique will allow you to go. If your mechanics breakdown before your reach the set percentage, stay at a lighter weight to perfect it!
Post Weights to Comments. Compare Scores HERE. and HERE