Workout of the Day

FLOATER STRENGTH

Push Press
1-1-1-1-1

Back Squat
Heavy 3 then, 80% AMRAP

Deadlift
1-1-1-1-1

Bench Press
Heavy 3 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 Squat cleans and Burpees

METCON

Alternate 2:00 Intervals for 4 total sets of:
A: 250m Row Sprint
B: :40-1:00+ Hanstand Hold

Notes
In this workout partners alternate between rowing sprints and a static hold every 2:00.

Rows
Round 1 should feel like a very challenging effort but something that you could have sustained another :30. Push your pace as hard as you can control in subsequent rounds.

Handstands
Attempt to hold your handstand for at least the duration of your partner’s row, if not a full minute or slightly more based on ability.

Variations
1:00 Freestanding practice
Back or front to wall facing hold
Box Piked
Floor Piked

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CrossFit Group Class Programming Template (WK5/6)

 

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RANGE & RESILIENCE CLINIC TOMORROW!

Spend a few hours deep-diving with Coach Whit into the world of mobility training. Whether you have some current known flexibility or mobility limitations, nagging discomfort in your joints, perhaps find yourself telling people you’re “just getting old,” OR you simply want to learn some new things and have a good sweaty time on a Saturday afternoon… this clinic is for you!

The weekly R&R class I teach is built on the principles I learned in the Functional Range Conditioning (FRC) certification several years ago. When the gym was shut down during COVID and both motivation and equipment were hard to come by, I developed an at-home practice with what I had learned. Some of the results were astonishing to me – like I could all of a sudden finally do high quality pistol squats on my weak left side that had always struggled, without having done a pistol squat in 6 months. But the biggest thing is that I just felt great. I wanted to share that potential with other people, and the R&R weekly class was born!

This clinic will incorporate lecture, demonstration, and lots of practicals/movement (read: hard work). We’ll go over the basics of mobility training and you will leave understanding more about:

• The fundamental movements of our joints and language to talk about them
• What is FRC?
• CARs (Controlled Articular Rotations), and how to do them effectively
• The differences between flexibility and mobility, why they’re important, and how to change them over time
• The current state of your own joints; we’ll be focusing on hips, shoulders, and spine!
• How all this relates to our training and fitness

Human beings are meant to be athletic, powerful, mobile, and resilient. Unfortunately, our modern lifestyles have shuttled us towards feeling stiff instead of buttery. Fragile instead of agile. Weightlifting, gymnastics, and aerobic training (see: CrossFit!) have profound effects on our metabolic health, muscle mass, bone density, and cardiovascular fitness, amongst other important things.

The foundation of those modalities is our movement capacity and quality. Incorporating the principles of FRC allows us to train our individual joints, which are the building blocks of those bigger movements we perform in and outside the gym. Don’t take my word for it! Here’s a line straight from the CrossFit Journal:

“A limited range of motion reduces work capacity and is indicative of a missing component of fitness.”

Specific, high quality mobility training has the potential to build you a better foundation for all the fun stuff you want to do. You don’t have to accept feeling stiff, tight, and borderline injured a lot of the time. You don’t have to normalize struggling in your daily life or having your “back go out” every six months. Change doesn’t happen overnight, and it will take work, but there are solutions if we make a start. I’d love for you to join me!

Date: December 9, 2023
Time: 1:15 PM to 3:45 PM

REGISTER HERE!

Workout of the Day

STRENGTH

Bench Press
Heavy 3 then, 80% AMRAP

Notes
This is the 2nd Heavy 3 then AMRAP Bench Press exposure this cycle. We performed the same workout week 2 which if you were here, you should reference. Ways to see improvement from week 2 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 3
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3rep 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:
8-12e Weighted Step-Overs
8-12 DB Pull Overs
1:00e Side Plank

Notes
Work through 4 progressively more challenging sets of the triplet.
For the Step Overs, hit full extension on both legs at the top of each rep.

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CrossFit Group Class Programming Template (WK5/6)

Humans are evolved to hang as well as to be social.

How to Bench Press from Starting Strength

Another straight forward video on the basics and essentials of bench pressing well.

Workout of the Day

STRENGTH

Deadlift
1-1-1-1-1

Notes
Prioritize consistent and correct technique more than total weight on the bar. If things are moving and feeling well, strike while the iron is hot and go for a PR, otherwise just focus on a heavy single for the day.

PARTNER METCON

10 Rounds of:
6 Weighted Chin-ups or Partner Assisted Chin-Ups
12 Alternating DB Snatches
15 Anchored Weighted Sit-Ups

Notes
This workout should feel like a steady grind where you and your partner alternate full rounds. Choose challenging enough versions of each movement that it will slow you down.

Chin-Ups
Weighted Chin-Ups
BW Chin-Ups
Partner Assisted Chin-Ups
Light Band + Partner Assisted

Partner assists will allow you train harder through the entire range of motion, whereas the band offers variable resistance through the range given its change in tension.

DB Snatches
6 per arm, go heavy on these +/50/35/20/-

WTD Sit-Ups
Use your partner to anchor your feet, load with a DB at the shoulders and don’t allow your back to rest on the floor, stay on tension and maintain back extension.
+/40/30/20/-

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CrossFit Group Class Programming Template (WK5/6)

Back in 2010 we had a working Model A Concept 2 rower in our small arsenal of rowing machines. This dinosaur has long since passed.

Learn to Deadlift (from Starting Strength)

A concise approach to setting up and executing your deadlifts.

Workout of the Day

STRENGTH

Back Squat
Heavy 3 then, 80% AMRAP

Notes
This is the 2nd Heavy 3 then AMRAP BSQ exposure this cycle. We performed the same workout week 2 which if you were here, you should reference. Ways to see improvement from week 2 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 3
– Getting more reps on your AMRAP at the same weight as week 2
– Performing the AMRAP at a higher weight than week 2

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5-6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 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 AMRAP set at 20.

METCON

For Time
30 Kipping Toes to Bars
30 Burpees
30 Wall Ball Shots

Notes
This should be a fast workout where you attempt each exercise in as few sets as possible, if not unbroken.

KT2B
30/20/10 KT2B
Partial ROM KT2B
20 Kip Swings + 20 V-Ups

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CrossFit Group Class Programming Template (WK5/6)

Moving in day at 597 Degraw Street! Feb 7th 2010!

Simple Kipping Toe to Bar Progression

Today’s workout has a few different options for the Toes to Bars. Everyone should try the kip swing and use partial range of motion reps if possible.

Workout of the Day

STRENGTH

Push Press
1-1-1-1-1-1-1

Notes
In no more than 7 total sets, work up to a heavy single on the Push Press.

METCON

Every 2:00 x 6 Intervals
48 Double Unders
12 Renegade Rows

Notes
Every two minutes perform both movements. The Double Unders should take you around :45 or less, adjust reps down to hit that time frame or perform :45 AMRAP Double Unders each round. Otherwise perform :45 AMRAP Single Unders.

Go heavy on the Renegade Rows.

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CrossFit Group Class Programming Template (WK5/6)

10 Diapers & Dumbbells moms hitting the WOD!

RANGE & RESILIENCE Clinic this Saturday!

Spend a few hours deep-diving with Coach Whit into the world of mobility training. Whether you have some current known flexibility or mobility limitations, nagging discomfort in your joints, perhaps find yourself telling people you’re “just getting old,” OR you simply want to learn some new things and have a good sweaty time on a Saturday afternoon… this clinic is for you!

The weekly R&R class I teach is built on the principles I learned in the Functional Range Conditioning (FRC) certification several years ago. When the gym was shut down during COVID and both motivation and equipment were hard to come by, I developed an at-home practice with what I had learned. Some of the results were astonishing to me – like I could all of a sudden finally do high quality pistol squats on my weak left side that had always struggled, without having done a pistol squat in 6 months. But the biggest thing is that I just felt great. I wanted to share that potential with other people, and the R&R weekly class was born!

This clinic will incorporate lecture, demonstration, and lots of practicals/movement (read: hard work). We’ll go over the basics of mobility training and you will leave understanding more about:

• The fundamental movements of our joints and language to talk about them
• What is FRC?
• CARs (Controlled Articular Rotations), and how to do them effectively
• The differences between flexibility and mobility, why they’re important, and how to change them over time
• The current state of your own joints; we’ll be focusing on hips, shoulders, and spine!
• How all this relates to our training and fitness

Human beings are meant to be athletic, powerful, mobile, and resilient. Unfortunately, our modern lifestyles have shuttled us towards feeling stiff instead of buttery. Fragile instead of agile. Weightlifting, gymnastics, and aerobic training (see: CrossFit!) have profound effects on our metabolic health, muscle mass, bone density, and cardiovascular fitness, amongst other important things.

The foundation of those modalities is our movement capacity and quality. Incorporating the principles of FRC allows us to train our individual joints, which are the building blocks of those bigger movements we perform in and outside the gym. Don’t take my word for it! Here’s a line straight from the CrossFit Journal:

“A limited range of motion reduces work capacity and is indicative of a missing component of fitness.”

Specific, high quality mobility training has the potential to build you a better foundation for all the fun stuff you want to do. You don’t have to accept feeling stiff, tight, and borderline injured a lot of the time. You don’t have to normalize struggling in your daily life or having your “back go out” every six months. Change doesn’t happen overnight, and it will take work, but there are solutions if we make a start. I’d love for you to join me!

Date: December 9, 2023
Time: 1:15 PM to 3:45 PM

REGISTER HERE!