Friday 11.20.20

CrossFit Group Class Programming Template

STRENGTH

5 Rounds for quality and load of:
1:00 Air Bike
12e Seated DB See Saw Press
8e RFE Split Squats

Notes
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up.
Bike: Keep these at 80-85% RPE
SSP: See the demo with Coach Katie below

METCON

EMOM 10:00
A: :45 Max Double Unders
B: :45 Max Push-Ups

Notes:
DU: :45 Double Under Practice / :45 Alt 2 or Singles
Push-Ups: If you can perform more than 25-30 push-ups in a single set, scale up to banded push-ups. Otherwise scale down to incline push-ups on your rack.

Workout of the Day

5 Rounds of:

AMRAP 6:00
24 Jumping Jacks
12 Goblet Reverse Lunges
6 Couch Dips

Rest 2:00

The goal is consistency or improvement across rounds.

Warm Up

3 Rounds:
5 Squat Crawl Outs
5e Lunge Stretch with Overhead Reach
5 Prone Cobras

Strength

4-5 Sets:
1) 6-8e Clean and Presses (ground to shoulder to overhead)
2) 6-8 Sit Up to Hips Up

*Rest :30-1:00 between exercises

Interval Conditioning

5 Rounds
:30 Reverse Lunge to Knee Lifts Left
:30 Reverse Lunge to Knee Lifts Right
1:00 No Push Up Burpees
1:00 Rest

Aim to move at a moderate pace throughout.