Workout of the Day
STRENGTH
Shoulder Press
3-3-3
Notes
Perform 3-4 warm-up sets then three progressive work sets on the shoulder press. Reps 2 and 3 do not need to start from a static start at the shoulders.
PARTNER METCON
10 Rounds for time of:
8 Push Presses
10 WTD Step-Overs
16 H2H Kettlebell Swings
Notes
– Partners alternate rounds until 10 total sets have been completed. While this workout is “for time”, approach it more like an interval strength piece meaning go a little heavier and slower.
– The Push Presses come out of the rack and should be either unbroken or in no more than two sets. Consider loading around 75-85% of what you got for the shoulder press.
– For the step overs, load with two dumbbells held at the hang. (50/35/20). We’re squatting heavy on Wednesday so if you’re coming then be mindful of that when loading.
– H2H is 8 swings each arm.
CrossFit Group Class Programming Template (WK1/9)
Throwback to some AMAZING Everything Everywhere All At Once cosplay by Olivia, Mikey, Karl, Justine, Jen and Greg at Fight Gone Bad 2022
Next Training Cycle: MONDAY, MAY 1 – SUNDAY, JULY 2
This 9 week cycle will take us through Murph (5/29) and Stonewall (6/24). With that in mind, here are some of our training biases and an overview of the schedule:
BIASES
Murph Prep (weeks 1-4)
In the first 4 weeks of the cycle we’ll include a few weekly workouts that will expose you to elements of Murph. This includes:
– higher volume Push-ups, Pull-Ups and Squat workouts
– Running intervals
– weighted vest workouts
Gymnastics Continued
We got a lot of positive feedback from members about all the bodyweight strength and skill work we did last cycle. While there are not dedicated gymnastics days like in the prior 8 weeks, expect to see many of the same movements we’ve been working on baked into assistance and warm-up segments.
Floater Fridays
Bringing back “”Floater Friday”” where members will have 3-4 options for their strength work which relate to the prior week’s programming. This is a great way to hit a movement you missed or want to bias.
SCHEDULE
Monday Varied
Tuesday Varied
Wednesday Back Squats
Thursday Varied
Friday Floater Strength
Saturday FSQ/DL/Clean alternating bias
Sunday Snatch progression
Back Squats
There will be two tracks you can follow for Back Squats on Wednesdays (or Friday).
Level 2:
% work appropriate for people who have been consistently squatting over 1 year and have attempted 1RMs several times in their training history.
Level 1:
Less than a year of squatting or prefer not to follow %s and hit rep ranges based on feel.
Back Squat Level 2
WK1: Heavy Single
WK2: 75%x2x6
WK3: 80%x3x6
WK4: 80%x4x5
WK5: 85%x2x6
WK6: 80%x6x4
WK7: 85%x3x3
WK8: 80%x2x6 (deload)
WK9: 1-1-1
Back Squat Level 1
WK1: Heavy Single
WK2: 3×8 Across
WK3: 3×5 Across
WK4: 3×5 Across
WK5: 3×3 Across
WK6: 3×3 Across
WK7:Heavy 8
WK8:Heavy 5
WK9: 1-1-1
Snatches
Here is our 8 week snatch progression:
WK1: OHS
WK2: H Muscle Sn + H Power Sn + OHS
WK3: 2 pos. H Power Sn + OHS
WK4: H Power Sn + OHS
WK5: Pause Snatch
WK6: P Snatch + OHS
WK7: Snatch EMOM
WK8: Snatch EMOM
WK9: Snatch
Saturday Lower Body Bias
With the exception of week 1, Saturday’s workouts will rotate a lower body bias with the movement types below. Sometimes these will be straight lifts and other times they’ll be baked into a mixed modal workouts.
WK1: OFF (BBM Seminar)
WK2: Front Squat
WK3: Deadlift
WK4: Squat Clean
WK5: Front Squat
WK6: Deadlift
WK7: Squat Clean
WK8: Front Squat
WK9: Deadlift
