Rogue Fitness, official equipment supplier for the CrossFit Games and a popular choice for equipment orders in boxes across the world, has just announced they are sponsoring a new CrossFit Athlete: our very own Lucas Parker!
“For the last 3 years I have been competing in CrossFit with an amazing support network of friends and family, who made my rigorous training and secluded lifestyle bearable. I have never had any formal coaching, and my only sponsors have been my tireless parents.
I am very excited to announce Rogue Fitness as my first endorsement. Rogue is the official equipment supplier for The CrossFit Games, and they outfit gyms all around the world with the highest quality gear, made in North America. I join a team of phenomenal Rogue athletes, including many past Games Champions. It is an honor to be considered a member of the team and I will do my best to represent the Rogue ideals of hard work and community building.”
We look forward to seeing how Lucas can take his skills to new heights with this new source of support behind him. High five, buddy!
Buy In – 10 Strict Muscle ups
Games Prep – Weighted strict muscle up
Zone 3 – kipping muscle ups
Zone 2 – strict muscle up with rubber band transition
Zone 1 – transition with feet on the ground
Rest as needed between reps to maintain quality reps. Make sure to have the shoulders warmed up before class begins!
WOD – “Lactic Appendages“
AMRAP in 12 Minutes:
Overhead Lunge (25/45lb plate) 25M
* If you put the plate down during the lunge, you must do 3 burpees on the spot on the plate.
* The lunge will be done in the parking lot between the cones and the run will be 25M up the street and back
Zone 3 – scale plate to 15/35lbs
Zone 2 – scale plate as needed or lunges without a plate
Zone 1 – scale as needed
Cash Out – MWOD and then help CrossFit Zone win the Whole Life photo challenge and win $1000 of Fish oil supplements for the box by going on Facebook and “Like” the photo!
* Pigeon Pose
* Couch stretch
* Hydrate, Hydrate, Hydrate!