Canada Day “Support Canadian Games Athletes” Workout

This Canada Day – July 1st – Madlab School of Fitness is taking part in a nation-wide fundraiser to help support Canadian athletes who will be representing Canada at this summer’s CrossFit Games.

https://www.facebook.com/events/743718435670878/

For you guys, all this means is that at our classes on Canada Day – 10 am and 5 pm – we’ll be doing the same workout as possibly 100 other affiliates or more across the country. The workout won’t be released until June 30th, so it will be a surprise to us all!!

The Fittest MAN in Canada!

Friday:

We’re doing things a bit differently today.

Yes, we’re doing Fran. And what I find on Fran days is that normally people are very unfocussed during the strength portion of the hour because they’re thinking about Fran. So, were going to let you get Fran over with at the start of the hour, and then do our back squats after we catch our breath.

Warm-up: (15-20 minutes)

2-4 Dynamic Warm-up lengths
Shoulder Prep of coaches choice

2 Rounds of: (empty bar)

7 Front Squats
7 Shoulder Press
7 Thrusters
5 Ring Rows
5 pull-ups

Take your time on the first round, and once you’re warm speed up a bit on the second. Make sure you get your heart rate up before you hit Fran.

Workout: Fran (Start Fran at 25 after the hour)

21-15-9

Thrusters (95/65 lb.)
Pull ups

**Scale this in a way that you will complete this workout in less than 9 minutes.

REST 5-10 minutes

Strength: Back Squats (2, 2, 2, 2)