Workout of the Day
Front Squat: 3×6 @ 21×1
Same load as last week! Fight for that pause.
Bar Muscle Up
Here are some ideas of how to work today, from most advanced to most foundational:
Skill Refinement: Perform sets of 1-3 reps, dialing in your efficiency. No chicken winging! Keep the rep volume low and prime yourself for the upcoming metcon.
Skill Development: If you’ve got strict pull ups and dips, try some Jumping bar muscle-ups or banded bar muscle-ups and see if those variations make sense for you in today’s workout. If it’s clicking, go for the real deal or ask Coach for a spot!
Skill Foundation: If you’re in the process of building upper body strength for strict and kipping movements, perform 2-3 rounds for quality of:
5 Body Rows
5 Bench Dips
3 Bar Muscle-ups
6 Single Arm Waiter Squat, L
6 Single Arm Waiter Squat, R
Suggested RX: 24kg/16kg
CrossFit Group Class Programming Template (WK5/6)
Have a safe and happy holiday everyone!
Due to the holiday we have an abbreviated schedule today. We’ll be back to our normal schedule tomorrow!
9a: Short Circuit
Open Gym 8a-1pm