Workout of the Day
STRENGTH
Back Squat
Intermediate+
90%TM x 3 Reps x 2 Sets
90%TM AMRAP
Novice
4 sets x 4 Reps
Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 4-5+ reps on your AMRAP.
Nov: This is our 2nd of three weeks performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps! If you missed last week, still just add 5lbs.
PARTNER METCON
8 Rounds for time of:
60 Double Unders
10 Hang Squat Cleans
Notes
Partners alternate full rounds until 8 total have been completed. For the Cleans, use a medium weight such that you can perform the workout unbroken or at most in 2 quick sets per round.
(+/115/95/75/55/35)
Scale the Double Under volume so that you’re done in about a minute or less.
CrossFit Group Class Programming Template (WK8/12)
Mark G Post Quarterfinals
CrossFit Quarterfinals Recap Pt 1.
The Quarterfinals stage of the CrossFit competitive season recently closed and we had several athletes battle it out in the open and age group divisions. Here are a few of their recaps! More tomorrow!
Mark Griffin
Overall it was a great experience! It Was a ton of fun being able to share it in a fun and supportive way. Knowing others were as sore from the workouts, and still giving it their best was very encouraging – the shared suffering – and helped. It was also wonderful having help and random cheers from other open gym athletes-it definitely helped to push in the workouts.
As far as placements, I was not expecting much, and thus didn’t have any pressure on it, which I think made it more fun. I was really more excited about the overall experience and how my body would hold
Laura Siegle
For me participating in this Open season was a goal I’ve had for the last year, after the birth of my daughter last May. It’s been a rough road to recovery post-partum but making it through the Open and quarterfinal workouts feeling just about back to my old, pre-pregnancy self has been an amazing testament to the power of the body to heal. It has also made me a true believer in trusting the process; continuing to train -doing whatever I could, even though it felt like not much- right up until the day before I gave birth, really paid off.
A definite highlight for me was doing the CrossFit Total in the quarterfinals- I have not been lifting particularly heavy lately, and struggled with some back and hip pain post pregnancy. As such, I had low (err maybe even no) expectations. I ended up PRing my deadlift, and hitting a 200lb back squat, which I never thought would happen, given my circumstances. It was also rewarding to test my strict press and HSPU in these workouts…turns out that all the dumbbell pressing I did while pregnant when I could do little else paid off 🤣…!
Overall, the quarterfinals gave me a more concrete goal for the next year of training- I’m now more motivated to work on my weaknesses/the movements I really was not able to train much over the past two years, which were my glaring weak spots in these workouts (ring muscle ups and rope climbs).
My goal is to get these movements zipped up for next year, and to place within the top 500 in 2023!
Great work team!!