Workout of the Day
STRENGTH (Pick One Option)
Option 1: Strict Press
4 x 3-5, building or across
Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 10-15 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2
Notes
Press: Aim to go heavier than Week 6 (4-6 reps).
HSPU: This is our final week with the progression. A good goal is to accumulate a few more reps of your variation, improve the quality of your reps, or move “up the ladder” if possible.
If you can…
Do 10+ unbroken reps, add a deficit (plates/parallettes).
Do multiple unbroken strict reps to 1-2 spongey dots or the floor, perform A.
Do at least 1 strict rep to 1-2 dots or the floor, perform B.
Do a 4 sec down controlled negative to 1-2 dots or the floor, perform C.
If you cannot yet perform a controlled negative to 1-2 dots, perform Box Piked.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.
METCON
AMRAP 7 Min
1-2-3-4-5-etc. reps:
DB Hang Power Snatch – L arm
DB Push Press – L arm
DB Overhead Reverse Lunge – L arm, L leg steps back
DB Hang Power Snatch – R arm
DB Push Press – R arm
DB Overhead Reverse Lunge – R arm, R leg steps back
Notes
At the sound of 3,2,1, go, athletes will complete 1 hang snatch + 1 push press + 1 reverse lunge on the left side, then 1+1+1 on the right side.
In the next round, complete 2 snatch + 2 push press + 2 lunge on the L, then 2+2+2 on the R.
Continue in this fashion, adding 1 rep to each movement each round until time is called.
Choose a heavy DB that you can still move well for your most difficult movement in the complex. For many athletes, the overhead lunge will be the limiting factor.
For athletes comfortable with all three movements, it’s a good day to go beyond the typical RX weights of 50/35#.
CrossFit Group Class Programming Template (WK8/8)
Katie and Toni showing off the new Dog Days of CFSBK MerNol shirts!
Dog Days of CFSBK MerNol shirt
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