Today’s Programming
STRENGTH
Back Squat
Heavy Five
Notes
Work up to a heavy set of 5 reps on the back squat in no more than 8 total sets. Try to go heavier than than last week’s box squats.
METCON
In 8:00:
Row 1,000m
then AMRAP in remaining time
Clusters
Notes
Aim for roughly 4:00 of work +/- ~:30 then the remaining time for your Clusters. Use a heavy weight that will slow you down such that you’re performing steady singles. (155/135/115/95/75/-)
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @ Home: 7am
Warm Up
2-3 Rounds:
8 Alternating Cossack Squats
8 Alternating Tall Kneel to Stand
8e Quarduped Hip Abduction
:20 Single Arm OH High Knee March
Strength
A1. Narrow Stance Goblet Cyclist Squats
4 x 6-8 Reps
A2. Straight Leg Elevated Hip Bridge
4 x 6-8 Reps
A3. Hollow Body Pull Overs
4 x 6-8 Reps
METCON
Every 3:00 for 5 Sets:
5 Single Arm Swings, Left
5 Single Arm Hang Power Cleans, Left
5 Single Arm Front Rack Reverse Lunges (ipsilateral), Left
5 Single Arm Front Rack Squats, Left
+
5 Single Arm Swings, Right
5 Single Arm Hang Power Cleans, Right
5 Single Arm Front Rack Reverse Lunges (ipsilateral), Right
5 Single Arm Front Rack Squats, Right
*Rest until the next 3:00 mark
CFSBK X Rogue
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But as for you dear reader who comes into the gym, you can and still should buy one at the front desk 🙂