Today’s Programming
STRENGTH
Deadlift
1-1-1-1-1
Notes
Heavy singles on deadlifts should prioritize position over load. Very often, its possible to lift a few more lbs at the expense of maintaining relative back extension. While your 1RM Deadlift will probably not look “perfect”, only go as heavy as you can maintain reasonably sound positions on. We also recommend you keep the volume on your warm-ups and the lower end.
Example warm-up progression with %s
(No Empty Barbell set)
Warm-up Set 1: 30-50% 1RM x5
Warm-up Set 2: 50-60% 1RM x3
Warm-up Set 3: 60-70% 1RM x1-3
Warm-up Set 4: 75-85% 1RM x1
1st Work Set: 5: 90-93% 1RM x1 (A weight you know you can hit)
2nd Work set: Attempt New 1RM: 100%+ 1RM
The remaining three sets depend on what happens with your PR attempt.
METCON
EMOM 15:00
A: 3 Power Cleans
B: 6-12 Kipping Pull-Ups
C: :15 Air Bike
Notes
Each exercise should be challenging but sub-maximal. The power cleans should be three steady singles with consistent technique, the kipping pull-ups should be completed in 1-3 quick sets and the bike should be about an 85% effort. Aim for consistency on each round.
CrossFit Group Class Programming Template (WK8/8)
That classic SBK circle formation
CFSBK Artists Wanted!!!
