Every Minute on the Minute for 15 minutes:
3 Touch-and-Go Power Cleans
Start light and build to a max for the day.
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5 Rounds For Time:
12 Front Squats 115/75
The Front Squat weight should be light enough to do unbroken and fast, even if you don’t really want to. Nowhere to hide on this one. Sub Hanging Leg Raises for Toes-to-Bars as necessary.
- Over on Inside the Affiliate, Coach David just published an interesting new piece entitled “How To Give Newbies Their First Taste of CrossFit.” It’s an excellent reminder of how lucky we are to be part of a gym where the managment puts so much thought into programming and works so hard to create an inclusive environment. What was your first CrossFit workout? Tell us in the comments!
New Programming Cycle Starts Today!
This next 8-week Group Programming Cycle, running from 2/15/16 until 4/10/16, will take a different approach than our previous cycles. Instead of programming the same lifts on the same days of the week for the entirety of the cycle, we’re going to rotate through different movement variations across 3 categories in the strength/skill portion of each class. These 3 categories are: Olympic WeightlIfting (the Snatch, the Clean and Jerk, and all their variations), Powerlifting (Squats, Presses, and Pulls), and Gymnastics Skill Work (Ring and Bar Muscle-Ups, Inversions, etc). This will provide broader exposure to a wider pool of movements and allow for the daily programming to look much like a class that’s prepping for an Open Workout. Since we’re running right through the Open this cycle, it’s perfect timing! Here’s the basic structure:
Monday – Olympic lift + Metcon
Tuesday – Rest
Wednesday – Powerlift + Metcon
Thursday – Olympic lift + Metcon
Friday – Rest
Saturday – Skill (or Open Workout prep) + Metcon (or Open Workout)
Sunday – Powerlift + Metcon
We’ll continue to throw in some Not For Time assistance/accessory work and will vary the mode and time domains of the metcons, so you can expect to see some Olympic lifting variants in the metcon on powerlifting day and vice-versa.
During the CrossFit Open, we’ll be programming Open Workouts on Saturdays. This means you’ll have several opportunities to complete them and get your scores in. You’ll be able to do Open Workouts at the following classes:
Friday – All morning classes (following Saturday programming), plus Friday evening Open Gym
Saturday – All classes, plus Saturday afternoon OG
Sunday – Evening OG