Today’s Programming
METCON
AMRAP 25:00
50 Double Unders
10 Strict HSPU or Shoulder Presses
270m Run
10 Strict Chin-Ups
Notes
Move at a steady aerobic pace on this workout and aim for 4-5+ rounds
HSPU: (+)Deficit / Strict / 1-2 Abmats / Box Piked Full ROM / Barbell Shoulder Press off the Floor
Chins: Get 10 reps! 10 Unassisted / Mix of banded and unassisted / banded / Self Assisted
ASSISTANCE
A1: Seated Hammer Curls
10-10-Max
A2: Seated Lateral Raises
10-10-Max
B1: 100 Orange band Pull-Aparts in as few sets and time as possible
Notes
Three sets total, try to go to or very near failure on the last set while maintaining a consistent tempo. For example, if you rest longer and longer at the bottom of each curl you’ll be able to keep going for a very long time, so try to stay consistent with the time between reps. After you finish the three sets of curls and lateral raises, transition to the one set of 100 pull-aparts.
CrossFit Group Class Programming Template
New CFSBKer Miranda C working some Power Snatches and Overhead Squats last Sunday
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