Workout of the Day
A1) Goblet Box Step Down
4 x 4-6 ea side @ 3011
-Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the crease of your hip.
-The intent here is to work through a range of motion that closely resembles the bottom of your full depth squat on tension.
-Start on top of the box and lower yourself down on a 3 second count, kissing your toe to the floor before returning to stand on top of the box. Do not place the trailing foot all the way down, put your weight on that leg, and/or push off from it.
-Tempo and control through full range of motion are the top priorities. Load the movement only to the degree that you can maintain both of those elements.
A2) Chin ups
4 x 4-8 reps @ 3111
Aim to progress yourself from last week, either in volume, difficulty, or weight. Tempo remains the same!
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.
In a team of three athletes, rotate through full rounds of:
4 DB Front Squats
8 Sit ups
20 sec Bike Sprint
Only one team member works at a time.
Partner A does a full round, then partner B, then partner C. Then partner A goes again.
DB FSQ should be heavy. Suggested RX is 50/35# each hand
The bike is intended to be a true sprint. Work at a very tough effort (90% +) for that timeframe, and aim to hit/hold the same RPMs each time you get back to the bike.
CrossFit Group Class Programming Template (WK4/6)
Long time CFSBKer, all star coach and co-owner of Form Fitness, Morit S getting in some fitness at group class!
Coach David on the Conquer Athlete Podcast
Listen to long time affiliate owners Jason Leydon and our own David Osorio chop it up about owning an affiliate for a decade and a half!