Workout of the Day
STRENGTH
3-4 Sets for quality and load:
A1: 5-7 single arm suitcase deadlift + 50′ single arm farmer carry, each side
A2: 20 sec ea: copenhagen plank or knee variation
A3: 5 ea side half kneeling KB/DB low to high chop
Notes:
-Work with a heavy weight on the DL+carry, either a KB or load up a farmer’s handle. They can be progressive sets.
-50 feet = 1 length of the gym from stairs to whiteboards
PARTNER METCON
AMRAP 18:00
Calorie Row
While 1 partner is accumulating calories on the erg, the non-rowing partner executes 1 round of the following work:
2 wall walks
10 alt plate halo (35#/25#)
20 sec dual KB front rack march (24kg/16kg)
When that round is complete, switch with your partner!
Notes:
-Scale back 1 one wall walk or modify the range of motion of the movement as needed.
-Focus on keeping a good “stacked” ribs over hips position on the halo and march; don’t lean or sink back.
CrossFit Group Class Programming Template (WK4/6)
Checking in with CFSBK alums Samir, Noor and Ayana! Here they are at La Plata Peak! this 9.6-mile out-and-back trail near Twin Lakes, Colorado. Generally considered a challenging route, it takes an average of 7 h 23 min to complete
Lost & Found
Did you forget your stuff? What about this XXXXXXXXXXXXXXXXXXXXXL cool shirt?? See the full album here.
