Saturday 11.21.20

CrossFit Group Class Programming Template

STRENGTH

EMOM 15:00
1 Front Squat

Notes
Try to make incremental weight jumps most or all sets. You first few sets should feel very light and build toward a challenging but submax single.

METCON

AMRAP 12:00
2-4-6-8-10-12…
Front Squat
Kipping Pull-Up

Notes
FSQ: Taken off floor, should be medium heavy, perhaps about 60-70% of today’s heavy single. You should be able to get through the 6-8 rounds unbroken.
KPU: KPU / Jumping / Strict, Banded or Self Assisted

Warm Up

2 – 3 Rounds:
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups

Strength

A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each

Conditioning

AMRAP 12:00
2-4-6-8-10-12…
Air Squats
Alt DB/KB Snatches