Workout of the Day
STRENGTH
Back Squat
4 Sets x 4-6 Reps
Notes
In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep range. Work sets may be progressive or across based on how you’re feeling. Aim to keep about 2 reps in reserve. Use a 20X2 Tempo as best you can and try to go heavier than week one (1/4/22)
PARTNER METCON
10 Rounds total of:
16 Kettlebell Swings
8 (total) Goblet Reverse Lunges
16/12 Calorie Row
Notes
Alternate complete rounds with your partner until each person has completed 5 rounds. Use the same KB for the swings and reverse lunges.
CrossFit Group Class Programming Template (WK3/7)
Check out our updated Partners and CrossFit Open board in 597! Learn about some of the benefits from our partners and when you sign up for the Open, add your name to the board!
Check out this primer on rowing technique. Sometimes cyclical movements like rowing and running can be a little harder to internalize as the fluid nature of movement may seem harder to compartmentalize than movements where you get to reset between every rep, like a back squat. This video is a great review on the essential positions and transitions in rowing. Everyone who rows should know the following sequence:
Catch (start position)
Drive (transition away from machine)
Finish (end position)
Recovery (transition back to machine)
