Today’s Programming
ASSISTANCE
10-9-8-7-6-5-4-3-2-1
Strict Chin-Ups
Active Recovery between sets:
Air Bike
Notes
Perform 10 Chin-ups assisted if needed followed by some active recovery on an air bike. Try to go no more than 2:00 in the early rounds. As you progress into the smaller sets, you might not need as much or any time on the bike, based on how you feel.
A LA CARTE
A. Pause BSQ or Conventional FSQ 1-1-1
B. Bench or Shoulder Press 3-3-3
C. 10 Rounds: 10 Push-Up / 12 Sit-Up / 14 KB Swings
D. “Nancy” 5x 15 OHS / 400m Run
E: 5x: 10 DB Incline Bench Press / 20 Cal Row
Notes
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.
Tomorrow we have Front Squats and Option F
CrossFit Group Class Programming Template
Evan pulls 400lbs for a new Deadlift PR!
Catching up with the CrossFit Games
Yesterday was the first day for the individual events at the 2021 CrossFit Games. Missed some of the action? We got you, check out the workouts and time stamps to the event start times from the live stream below. You can watch today’s events via the CrossFit Games youtube livestream.
Event 1
For time:
1-mile swim with fins
3-mile kayak
Watch here (men and women combined)
Event 2
For time:
126-ft. sled drag, 180 | 220 lb.
5 Pig flips, 350 | 510 lb.
12 muscle-ups
12 bar muscle-ups
12 bar muscle-ups
12 muscle-ups
5 Pig flips
126-ft. sled drag
Time cap: 12 min.
Watch starting at the first men’s heat
Watch starting at the first women’s heat
Event 3
For time:
550-yard sprint
Time cap: 4 min.
Watch starting at the first men’s heat
Watch starting at the first women’s heat
Event 4
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Wall walks
Thrusters, 135 | 185 lb. (short bars)
Time cap: 20 min.