Workout of the Day
STRENGTH
Shoulder Press
Intermediate+
90%x 3 Reps x 2 Sets
90%AMRAP
Novice
3 sets x 8 Reps
Notes
INTM: Determine your “Training Max” by taking 90% of a true 1RM you’ve established in the past 6 months. Then, take 90% of your training max and perform two sets of 3 reps. For your third work set, perform as many reps as you can leaving 1-2 reps in reserve. Your goal should be to get 4-8 reps with a cap at 10 reps.
NOV: Perform 3 sets of 8 reps at the same weight. This is our 2nd week doing 3x8s with one more to go next week. You should feel like you could do another 2-4 reps if you had to.
METCON
6 Rounds for time of:
6 Kipping Pull-ups
12 DB Push Presses
18 Kettlebell Swings
Notes
This should be a workout you can move through unbroken for all movements or no more than 2 sets getting into the later rounds.
KPU: +CTB/KPU/Strict or Banded/Jumping
PP 50/35/20.. lbs
KB 24/20/16.. kg
ASSISTANCE
Lateral Raises
3×12-16
DB Hammer Curls
3×12-16
CrossFit Group Class Programming Template (WK2/12)
Jose, “Had fun, didn’t die.”
Which is Harder? Crossfit, Powerlifting, Strongman, Bodybuilding Differences and Difficulty Compared