Today’s Programming
STRENGTH
Back Squat
5 Sets x 3 Reps
Notes
Perform 5 sets of 3 on the back squat using a 2-1-1-2 tempo. If you have a 1RM aim for about 85% . Perform your sets across at the same weight with 1-2 reps in reserve.
METCON
For time:
50 Air Squats
25 Push-Ups
25 Sit-Ups
40 Air Squats
20 Push-Ups
20 Sit-Ups
30 Air Squats
15 Push-Ups
15 Sit-Ups
20 Air Squats
10 Push-Ups
10 Sit-Ups
10 Air Squats
5 Push-Ups
5 Sit-Ups
Notes
Although these movements are “simple” focus on consistent and correct execution of every single rep. Aim to move at a steady pace and complete each movement with virtuosity. For the Push-Ups, modify by going to your knees, elevating yourself or using a band. Sit-ups may be anchored or unanchored, your choice!
CrossFit Group Class Programming Template (WK3/6)
Coach Whitney instructing the group how to add a little sass to your workout.
Opportunities
Today’s workout contains 3 calisthenic movements with 300 repetitions in total. That’s 300 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements. Will your first push-up look like your last? Will your 150th air squat include planted heels, full depth and a neutral spinal position? Range of motion is only one component of functional movement. When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing. Soft technique builds soft athletes. Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”. Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!