August is half over already and this week we are heading into a deload week. What this means is we will have workouts that are less volume intensive, weights will drop down in percentage besides the 15RM Back Squat test at the end of the week and we will have some more steady state efforts in that 70-80% range.Look out, we may have to call in Batman this week with all of the upcoming villain named WODs.-Monday, we have the “Joker” where everyone will perform every 5 minutes for 5 sets of rowing for calories, front squats, rowing for calories and wall balls.-Tuesday, look to get some tempo bench press with a one second pause in the bottom. Then a 4 round workout of kettlebell swings and push ups; going into 3minutes of rest before a burpee box jump over fest.-Wednesday brings us to “Riddler”, another 4 round workout of GHD situps, dual dumbbell walking lunges and a 400 meter run for rounds 1 and 3; hip extensions, alternating step ups and a 400 meter run.-Thursday’s focus is on some weight lifting in the form of a power clean and push jerk complex over the course of 10 minutes. Then a 9 minute AMRAP of hang power cleans and push jerks with dubz added to the mix to round out “Ra’s Al Ghul”.-Friday, you will not want to miss! This is our day to test and see what our new 15 rep back squat PR will be. After the squat fun look to complete another fine CrossFit classic benchmark workout called “Jackie”. This WOD is a one time through for time of 1000 meter row, 50 thrusters at 45/35 and finishing with 30 pullups. Remember there is always room to modify.-Saturday finishes out the week with another for time partner workout of bike for calories, handstand push ups, deadlifts, toes to bar called “Bane”“It’s not who I am underneath, but what I do that defines me.” - Batman, 'Batman Begins’
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