Friday’s WOD at BNFIT Gym will test your lower body strength, endurance, and stamina with a remix of the infamous CrossFit 17.4 workout. Gear up for an exciting combination of tempo work, back squats, and a high-intensity AMRAP challenge.
🔍 What’s in Store for Tomorrow’s Workout?
Warm-Up: Build mobility and strength with banded good mornings, Cossack squats, and tempo goblet squats.
Strength Work: Challenge your lower body with heavy back squats every two minutes for ten minutes.
Workout Primer: Prep for intensity with a pre-build including rows, deadlifts, wall balls, and handstand push-ups.
Fitness Challenge: The 17.4 Remix is here! Alternate between work and rest intervals while tackling deadlifts, wall balls, rowing, and hand-release push-ups.
🚀 How to Approach the Workout
Warm-Up Properly: Focus on tempo and control during goblet squats to activate your legs and core.
Back Squat Challenge: Use this as an opportunity to improve technique while lifting heavy. Rest effectively between sets.
Prep for Intensity: The primer is your chance to practice transitions and ramp up your workout pace.
17.4 Remix Strategy: Maintain consistency across all movements during the 1:15 work intervals. Break sets into manageable chunks to avoid burnout.
💡 Coach’s Tip: During the 17.4 Remix, pace yourself during the rowing and deadlifts to save energy for wall balls and push-ups.
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