Workout of the Day
STRENGTH
A1. 4×6 Barbell Romanian Deadlifts @ 3111
A2. 4x6ea DB Bulgarian Split Squats
Notes
Posterior chain strength and balance! Move with control and tension. After 2-3 warm up sets on the barbell, perform the two movements as a superset, resting about 60-90 sec between each. You should leave a little in the tank (RPE 7–8). Each set should feel challenging but not grindy.
RDLs: Aim to go heavier than Weeks 1 and 4. Hinge at the hips with a flat back, soft knees, and full hamstring stretch each rep. If you’re very mobile and stable, try adding a deficit by standing on a plate for extra range.
Bulgarian split squats: Should be steady and balanced, keep your chest tall, front foot flat, and knee tracking over toes.
Tempo and control are key! Think strength through tension, not speed.
ASSISTANCE
18 min for Quality:
1:00 Sandbag Carry
30-45 sec each Stagger Stance Wall Sit Hold
1:00 Bike/Row/Jog
20 Tuck Ups
Notes
This is a 18-minute quality-focused piece, aim for steady effort and control rather than intensity.
Sandbag Carry: Stay tall, brace your core, and keep steady breathing, switch positions if needed (bear hug, shoulder).
Stagger stance wall sit: Should challenge your quads. Keep your back flat to the wall.
Bike/row/jog: Active recovery. Keep it light and rhythmic to bring your heart rate down.
Tuck Ups: Tight core, controlled reps, and focus on hollow body tension.
Scaling
Wall Sit: Two legs
Tuck ups: For folks struggling to coordinate upper/lower body timing and reseting to a strong hollow body shape after each rep, do knee tucks!
CrossFit Group Class Programming Template (WK6/8)
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- Last day to register to vote = Sat, Oct 25.
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- The offices up for election.
- Summaries of the six ballot initiatives.
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