Workout of the Day
PARTNER METCON
54-42-30-18 Reps for time of:
Air Bike or Row
Thrusters
Notes
Partners will work through the couplet dividing work as they see fit. Divided evenly, this works out to 27-21-15-9 reps per person. (72 reps per exercise).
Thrusters should be medium weight (95/75/65/45/..). If mobility limitations prevent you from comfortably performing barbell thrusters consider DB thrusters.
Bike Volume Scale: 42-32-24-14
ASSISTANCE
EMOM 10:00
A: 3-5 Strict Chin-Ups*
B: 8-12 Lateral Raises
Notes
If you came in yesterday and already got your strict pull-ups in sub 8-10 Biceps Curls or 3-8 Hanging Leg Raises depending on your soreness/interest.
For the lateral raises, control the tempo with a brief pause at the top and bottom of each rep, resisting gravity on the way down.
For the chin-ups etc. they should become challenging but submax. If you want to scale up go chest to bar.
CrossFit Group Class Programming Template (WK1/7)
Matt trudging through some Front Rack Carry Walking Lunges
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