Workout of the Day
STRENGTH
Back Squat
3 sets x 5 Reps Across
Notes
Perform 3 sets of 5 reps using last weeks heaviest weight. These should not be performed with a pause at the bottom, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 5 WITH a pause at the bottom of each rep.
METCON
At the 0 and 10 minute marks perform:
1000m/800m Row
50 Wall Ball Shots
Notes
Your goal today is to hit two consistent intervals on the couplet. The Row should feel like an 80% effort followed by performfing the wall ball in as few sets as possible. Choose a medball weight and height that will allow you to get 20+ reps unbroken in your first set. The row should be sub 4:00, adjust distance accordingly.
CrossFit Group Class Programming Template (WK5/9)
Jess setting up to go overhead
Rowing Technique
Better technique means better efficiency. This is a law of the universe. When we teach you technique on an exercise we want to satisfy two primary goals. The first is to align your joints and muscles into the positions where they can produce the most force while also minimizing the potential for injury. The second is to create the most efficient lines of action in whatever implement we’re working with, whether its a barbell, kettlebell, rowing machine or just your body itself. While different bodies will express slightly different looking technique based on their anthropometry or flexibility, there are universal elements we strive to maintain. Below is a great overview on some basic rowing technique that can make your time on the erg more productive, efficient and fun. Check it out!