Workout of the Day

5 Rounds for time of:
30 Air Squats
15 Power Cleans
400m Run
15 Kipping Pull-Ups

Notes
This will be a longer workout so keep a challenging but sustainable pace.

Power Cleans
135/115/95/75/..

Kipping Pull-Ups
Full volume is 75 total reps
15/12/8 Reps
Strict/Banded 7 Reps
Jumping Pull-Ups 15 Reps

Run
400m/270m
2:00 Bike

Cash Out

Thank a veteran for their service!

CrossFit Group Class Programming Template (WK1/6)

Coach Whitney (and Coach Laurel in the back) circa 2012

Mid Line Stabilization and the Air Squat

Today’s workout contains 150 air squats. This may be the “lowest skill” movement of the day, however that doesnt mean its easy or a throw away movement. As always, aim for virtuosity in your movement today, keeping your spine in extension while dropping below parallel. Some folks will be able to do this without even thinking about it, others will need to move with focus for every rep to dial in the position. Check out this air squat coaching and note some of the nuances of the bottom position.

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 5 then, 80% AMRAP

Power Snatch
3-3-3-3-3

Bench Press
Heavy 5 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have air squats, running, power cleans and kipping pull-ups.

METCON

Every 3:00 x 5 Rounds
12/10/8 Calories Air Bike
10/8/6 Strict Handstand Push-Ups*

or 12 Barbell Shoulder Presses

Notes
Go hard on the bike and then right into the overhead press movement.
Each round should take you around 1:30-2:15 to complete so adjust loading/volume as needed.
The HSPU/Press may be completed in 1-3 mini sets.
The barbell shoulder presses will come off the floor. Suggested loading is around 75/55/45/35

CrossFit Group Class Programming Template (WK1/6)

Every day we get a little closer to becoming a circus gym!

2024 CrossFit Games Season

The 2024 CrossFit Games season dates have been announced! Two changes of note are that the Open will start a little later than last year on Feb 29th and that the top 25% of competitors will not make it to quarterfinals. This means more folks will move on to the next stage should they choose to continue with the season. As always we’ll be running the Open at the gym and hope to see a ton of you sign up and have more folks move on to quarters!

Important Dates:

Open Registration Begins – Jan. 9, 2024.

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

Quarterfinals are the second virtual stage of the 2024 CrossFit Games season when the pool of competitors is whittled down and top athletes from the Open are invited to continue their competition season alongside others from their gym and in the community. Individuals will complete a series of workouts at their affiliates during a six-day period — starting on a Wednesday morning and finishing on a Monday night — to determine who will advance to the Semifinals.

New: The Top 25% Advance to Quarterfinals

A larger pool of athletes will compete at Quarterfinals this year. The top 25% (formerly 10%) of individuals in each region will advance from the Open to the Individual Quarterfinal in 2024, inviting a larger cohort of the CrossFit community to continue their competition season.

Important Dates:

Quarterfinal Registration Begins – April 1, 2024

Individual Quarterfinal – April 17-22

Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 80% AMRAP

Notes
In roughly 5 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

ASSISTANCE

4 Progressive sets of:
12-16 Double Kettlebell Front Rack Walking Lunges
12-16 Single Arm DB Bent Over Rows (Bench supported)
32 Unbroken Hollow Rocks

Notes
Move through 4 sets of these trying to add weight each round on the lunges and bent over rows. Really challenge yourself to hit those hollow rocks unbroken or in as few sets as possible. Feel the burn!!!

CrossFit Group Class Programming Template (WK1/6)

Congrats to Matt and Meredith on their recent marriage 

Run a 5k this weekend with Coach Grant!

Workout of the Day

Every 5:00 x 5 Rounds
6 Power Snatches
10 Strict Chin-Ups
60 Double Unders

Notes
This triplet should take you 3:00 or less to complete. If you cannot complete the work in 3:00 or less reduce volume or load on whichever movement is slowing you down.

Power Snatches
These should be 6 heavy but technically sound reps performed one at a time. 135/115/95/75/-

Chin-Ups
10×5 will really add up, so you can either reduce volume from the start to 8 or 6 reps for all 5 rounds or you can reduce reps each round (10/9/8/7/6)
10 Banded Chin-Ups
10 Hard Ring Rows

Jump Rope
Jump Rope Ninja? Scale up to 75 reps per round as long as you can complete the work in 3:00 or less.
60 Double unders
AMRAP Doubles to 3:00 mark
80/60 Single Unders

CrossFit Group Class Programming Template (WK1/6)

Coach Katie demolishing today’s workout. She performed it at 95lbs with 10 strict chin-ups across and her splits were:
Round 1: 1:50
Round 2: 1:48
Round 3: 1:47
Round 4: 1:38
Round 5: 1:31

Incredible!!

Tips on the Power Snatch with CrossFit Games athlete Emily Bridgers

Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 80% AMRAP

Notes
In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your set at 20 reps which is very likely to hit today.

METCON

30-20-10 Reps for time of:
Wall Ball Shots
Burpees

Notes
This should be a fast and furious workout, ideally unbroken on both movements. This workout will take around 6:00.

CrossFit Group Class Programming Template (WK1/6)

Jennie K cannot be stopped on Wall Ball