Workout of the Day
STRENGTH:
A1) Sandbag Bear Hug Carry
3 x 200 feet
Notes:
Go heavy!
A2) Single leg box hamstring curl
3 x 6-8 ea side @ 30X1 tempo
Notes:
Use an 18-20″ bench or box
A3) L-Sit Hold
3 x 20-30 sec
Notes:
Scale to a Tuck position and/or accumulate time, as needed. For example: Hold 12 sec, Rest 10 sec, Hold 8 sec.
Check out these variations:
on the floor (!!!)
on the floor with DB’s under hands
on a matador
on a single bench/box,
between boxes or benches
METCON
2 rounds:
4 MIN AMRAP:
30 Kettlebell swings
30/25 Cal Row
30 Kettlebell swings
Max Calorie Row in remaining time
REST 4 MIN, then repeat for a second round.
Example:
Athlete finishes the second set of swings at 3:00. They have 1 min left to row.
At 4:00, they’ll rest, and then start from the top at 8:00 and do it again!
Aim for the same or better “score” in your second round.
CrossFit Group Class Programming Template (WK3/6)
Welcome new Foundations grads Simone and Karen!
The L-Sit
Today’s class feature the L-Sit. A simple but challenging midline exercise that taxes the hip flexors, abdominals and the upper body. You’ll likely have to accumulate today’s sets in mini sets of :05-15 seconds as this gets quite challenging quite fast. Focus on good body lines (straight arms, straight legs, feet together) as well as a mature support position.