Workout of the Day
Work up to a heavy but sub-maximal 5 rep set today. Leave 1-2 reps in reserve. FYI on week 1 we did a heavy single and week 3 had a heavy triple. Reference those numbers for what you might aim for today.
21-15-9 reps for time of:
(+) 9-6-3 Bar Muscle-Ups or 21-15-9 CTB
15-9-6 Kipping, strict or banded
CrossFit Group Class Programming Template (WK5/8)
Welcome new Foundations grads Cesar and Alvaro, long time friends from Spain.
David’s Role at CrossFit HQ
Hey ya’ll. A few people have asked what I (coach David) do for CrossFit HQ and what my role at the recent CrossFit Games was. In general, I work with the Gyms team vertical helping other affiliates with direct support and insight. For example, just this Saturday an affiliate owner came from Ithaca came to take and observe classes this weekend before meeting me to talk shop. I help answer questions, provide feedback and direct people towards additional resources. I’m also involved in the development and training of moderators for the CrossFit Affiliate Roundatables program which you can learn a little about here. This was my primary focus at the Games, running live roundtables with affiliates, educating people about the program and training the country managers in how to facilitate them in different languages.