Today’s Programming
STRENGTH
Box Squat
Heavy Three
Notes
Work up to a heavy set of 3 reps on the box squat in no more than 8 total sets. Choose a box that will get your hip crease just below parallel. Most people will need to use a 12″ box with some bumpers on top of it, taller folks might require a 16″ box with a bumper on top. Sit, on tension for a one count before driving up out of the hole. Try to maintain the ability to move quickly.
ASSISTANCE
4 Progressive Sets of:
12 Front Rack Reverse Lunges
50′ each Single Arm Farmer’s Carry
Notes
Build up through 4 progressively challenging sets on these two exercises.
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @ Home: 7am
Warm Up
2-3 Rounds:
5 Squat to Crawl Outs
8e Side Plank Rotations
5e Cook Hip Lifts
8 Dynamic Blackburns
Strength
A1. Sissy Squats
4 x 8-10 Reps
A2. Sumo Goblet Good Mornings
4 x 8-10 Reps
A3. Legs Up Crush Grip Crunch
4 x 8-10 Reps
METCON
Every 3:00 for 5 Sets:
20 KB Swings
20 Bear Plank Shoulder Taps
*Rest until the next 3:00 mark
Sarah rocking some Kettlebell Front Rack Reverse Lunges
The Showers are Open Again!
The showers in 608 are now available to members again! Unfortunately we will no longer be providing towel service so if you’d like to use then you’ll need to bring and take home your own towel. Scrub a dub!
Man Approaches Unfamiliar Shower Knobs Like He Breaking Wild Stallion