Today’s Programming
STRENGTH
Back Squat
80%x2x6
Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.
ASSISTANCE
RFE Split Squat
3×8-10
Strict Chin-Ups
3×5-10
PARTNER METCON
For Time:
250m Row
500m Row
1000m Row
Notes
Partner A rows 250m, Partner B rows 250m
Partner A rows 500m, Partner B rows 500m
Partner A rows 1000m, Partener B rows 1000m
A 250m will take around 1:00, a 500m around 2:00 and a 1k around 4:00.
Reset the Monitor each time partner switch.
CrossFit Group Class Programming Template (WK7/8)
Need a little motivation on your workout? Mikey and Lee at FGB
MELISSA ARNOLD MEMORIAL WORKOUT TOMORROW
Tomorrow we will be running a commemorative workout to honor the life of Melissa Arnold, who tragically passed away in early September. The workout will take place on her birthday and was written by members of her family who do CrossFit. They and two of her former CrossFit affiliates will be participating. We will post more information about the life and legacy of Melissa next week.
As a related programming note, next week we will swap Wednesdays Shoulder Press for Thursdays Deadlifts since Melissa’s workout includes them. It was one of her favorite movements.
What do people think of the rowing portion of this workout? How did it feel after the squats and other lifting?
Unamimously loved by all?!!!