Workout of the Day
A1) Rear Foot Elevated Split Squat
4x 6-8 each @ 3111 tempo
4 x 4-8 reps @ 3111 tempo
Find a Chin-Up variation that allows you to work ON TEMPO in the rep range provided. If you can easily get to 8 reps at your chosen variation for a couple sets, then increase the difficulty to challenge yourself!
A: (I do not have chin ups) 4 x 6-8 with band assistance
B. (I’m so close to chin ups!) 4 x 2-4 NEGATIVES @ 3111 tempo, assisting yourself up to the top with a jump
C. (I have a few reps at a time) 4 x ME bodyweight on tempo, then continue into banded reps to accumulate 8 total per set
D. Have ’em, do ’em!
E. Too easy to get to 8? Add weight!
12 MIN AMRAP:
While 1 partner is accumulating calories on the bike, the other partner completes 1 round of:
5 Kipping Pull-Ups
10 Air Squats
20 sec Dual KB Front Rack March
Kipping pull up scale: 2-3 strict OR 5 jumping pull ups. Or scale up to CTB if 10-15 unbroken regular kip pull-ups is no problem for you!
KB rack should be a heavy challenge.
CrossFit Group Class Programming Template (WK1/6)
We recently hired CFSBK all star Camille C (middle) to our front desk! Look out for more of these vibes at a class check in near you. Here is cam with Dan, Karl and Joey pre Murph