Workout of the Day
With a Partner
Run 800m (tandem with one medball)
150 Med Ball Cleans (while partner holds plank or handstand hold)
Run 400m (tandem with one med ball)
100 Burpees (while partner holds Med Ball overhead)
Run 270m (one partners runs at a time while the other holds the med ball in a zercher carry)
This is a partner workout where you’ll carry a med ball through the entire workout. For the 800 and 400m runs both partners will run together switching who is carrying the med ball as desired. The cleans and burpees should be broken up evenly between partners but partitioned as desired. While the cleans and burpees happen the other partner should be performing the assigned position hold. If they stop the hold the other partner must pause the work until the hold is reestablished. The final run is done without the ball, but with the partner holding the ball until their partner returns.
CrossFit Group Class Programming Template (WK10/12)
Coach David doing today’s workout with fellow affiliate owners
The Medicine-Ball Clean
The “med ball clean” is a dynamic movement which starts with a deadlift-like set-up followed by an explosive extension before ending in a deep squat. While it may look “easy”, its execution at volume can really add up much like a wall ball shot or air squats. Additionally, one must resist the urge to curl the medicine ball up and instead commit to quickly transitioning from above to below the ball. Make the effort to perform each rep today with as much consistency and commitment to optimal technique as possible.
Well, I WAS having FOMO about being out of the gym for a while…