Workout of the Day
FLOATER STRENGTH
A. Back Squat: 4×4, building or across
B. Clean: 6-9 sets x 1-2 reps
C. Strict Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have snatches, DB snatches, push-ups, and sit-ups.
You may superset your main lift with another DB/KB or bodyweight movement.
Clean: These are full/squat cleans. Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.
Pull-Ups/Chin-Ups: Use the following progression to guide you:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
METCON
For Time:
40 Box Jumps (24/20/16″)
40 Burpees
40/32 Cal Bike
Notes
Intent < 11 min
Box Jump: Scale to a height that allows you to “cycle” your jumps smoothly, being sure to reach full knee and hip extension atop the box! Rest at the top of the rep, step down from the box, and use the second foot hitting the floor as your springboard to jump back up.
Scaling Option A
30 Box Jumps (20/16/12″)
30 Burpees
30/24 Cal Bike
Scaling Option B
40 Box Step Ups
15 Burpees
15 No-Push-Up Burpees
30/24 Cal Bike
CrossFit Group Class Programming Template (WK8/8)
Kaushal getting mythically strong
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