Workout of the Day
3 rounds for quality:
20 sec each side: half kneel pallof hold
10 each side: side plank raises
100′ each side: single arm farmer carry, heavy
A1: Rear Foot Elevated Split Squat:
4 x 6-8 ea side @ 3111
Options to progress from last week:
-Same weight with better quality/tempo hold
-Same weight, more reps (if you did 6’s, do 8’s!)
A2: Chin ups:
4 x 4-8 reps @ 3111
Aim to progress yourself from last week, either in volume, difficulty, or weight.
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, 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.
AMRAP 6 MIN:
Buy In: 24/18 Cal Bike
4 alternating goblet box step ups
4 alternating bear plank KB drag throughs
8 alt goblet box step ups
8 alt bear plank KB drag throughs
12 alt goblet box step ups
12 alt bear plank KB drag throughs
The AMRAP starts with a bike buy-in, then continues to the Kettlebell. Start with 4 reps each movement, 2 on each side. Add 4 reps each round and continue until 6 min clock expires
CrossFit Group Class Programming Template (WK3/6)
Muckersapien with the double front rack reverse lunges
In Honor of Eva Mireles
Eva Mireles recently was honored by CrossFit with her namesake hero workout. She perished protecting her students in the recent Uvalde School shooting.