Friday 8.20.21

Today’s Programming

STRENGTH

A1: Strict Chin-Ups
5×5-10

A2: Strict HSPUs or DB Z-Presses
5×8-10

B1: Matador or Bench Dips
3×8-16

B2: Seated Hammer Curls
3×8-16

Notes:
Perform the first superset before moving directly to the second.For today’s HSPU’s do not decrease the range of motion as a modification, instead, perform full ROM box piked HSPU’s as a sub for full ROM strict HSPUs. Athletes may consider performing deficit strict HSPU’s on the wall if able. For the Z Presses, control the tempo and hold the top and bottom of each rep for a 2 count.

METCON

Air Bike 50 Calories for Time

Notes
Compare to 12.16.20
Last December Rogue held a 50 calorie challenge. The top times worldwide for the men and women were :24 and 1:08 respectively. Check out today’s video links to see!

CrossFit Group Class Programming Template

Alchemy @ Home

Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 7am
Morning Mindfulness: 8am

Warm Up

2-3 Rounds
12 Alternating Hollow Body Dead Bugs
6 Alternating Table Top to Reverse Bridge Plank
12 Bent Over Ys
6e Single Arm Big Pull

Strength:

A1: Chair Dips
4 x 8-10 Reps

A2: Crush Grip Skull Crushers
4 x 10-12 Reps

A3: Single Arm Hang Squat Cleans
4 x 6-8 Reps Each

Conditioning:

AMRAP 10:00
5e Single Arm Push Presses
7e Single Arm Bent Rows
12 Gate Swings

Diana’s post “Annie” (150 sit-ups) recovery position

Nick Garcia does 50 cals on the Echo Bike in :24
Taylor Wilson does 50 cals on the Echo Bike in 1:08