Workout of the Day
STRENGTH
Front Squat
5 sets x 3-4 Reps
Notes
Work up through 5 work sets on this and see if you can finish in the 85-90% 1RM range if you’re feeling strong today.
ASSISTANCE
5 Sets for Quality/Load of:
6-8 Strict Chin-Ups or Ring Rows
14 (total) Goblet Walking Lunges
1:30 Bike at Aerobic Pace
Notes
For the pulling exercise, you can perform chin-ups (weighted, BW or banded) Or Ring Rows if you just performed a lot of pull-ups on Sunday and want to mix it up.
The Goblet Walking Lunges should be HEAVY enough that the last few steps take some fortitude. Start at a lighter weight and build up through the workout.
Pick and Cadence/RPM on the bike and try to hold steady or build slightly on it for all 5 rounds. Make it feel like a 65-85% effort.
CrossFit Group Class Programming Template (WK4/7)
Joy has been a CFSBKer for over 11 years. What a legend!
From the CrossFit Archive: The CrossFit Total With Nicole and Zac
Here is a throwback video from the early 2000s taken at the original CrossFit gym in Santa Cruz. This was back before youtube and social media when a little website called CrossFit.com was planting the seeds for a revolution that would completely change the fitness industry. I remember seeing these videos back in college and it blowing my mind. The fitness landscape was completely different back then and so much of what we take for granted now (heavy barbell training, gymnastics, kettlebells, mixed modal workouts etc.) would be extremely rare to find in most commercial gym programs. Early videos like these began to disrupt what was possible and expected in a fitness program and educated a whole new generation of fitness professionals about what it really meant to be fit.