Friday 18092026

Friday already? No way!

Our last regular day of Bring A Friend week and we've had a lot of fun so far, let's keep it up.

The strength piece is METCON-Adjacent today...which means your heart-rate will be much more elevated and we'll be breathing heavier than usual, but you aren't meant to race through this "FOR TIME". Work through the movements and as long as you're adhering to 3:00 or slightly less per round, you're doing great. The FOCUS is the FRONT SQUATS, and the other two movements are meant to challenge the squats, i.e. make them tougher. Dial in your breathing and bracing to get into the zone.

Moving on to "KAREN", another classic CrossFit benchmark! DO you have a time for this one? This one is definitely a mental game as much as a physical challenge. Work at keeping your wall ball squats below parallel!

I love the strategies suggested by HWPO, so I'll paste them here for you to think about:

1. EMOM

- Must complete 15 reps per minute to finish

- Should give ~0:10-0:15 rest before next minute

- Good option for newer athletes

2. Moderate Size Sets

- Think sets of 25-35+. Something challenging, but within your ability to repeat efforts.

- Will require slightly longer rest but no more than 0:30.

- Good option for intermediate athletes

3. Big Set + Hang On

- Aim for the biggest set possible. Think 60-70+ reps before breaking.

- From there, just do the biggest sets possible, knowing there will be severe reduction in set volume due to fatigue

- Good for intermediate-advanced athletes that want to see where their capacity is at

4. Unbroken

- A rare breed, but a great challenge for advanced athletes