Workout of the Day
STRENGTH
Back Squat
1xAMRAP
Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 6-10+ reps leaving 1-2 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks squats work up to a heavy set of 5.
Target weight: 155 lbs
45×10
95×5
135×2-3
145×1
155x AMRAP
ASSISTANCE
3 Rounds for Quality and Load:
10 Strict Pull-Ups
10e Front Foot Elevated Goblet Reverse Lunges
25 Tuck-Ups into 1:00 Plank
Notes
The 10 pull-ups do not need to be unbroken but your first round should take 1-3 sets max to complete.
Use a 4″ elevation for the FFE lunges. Perform all 10 reps on one leg then rest before switching legs.
The Tuck-ups should be performed in as few sets as possible then go right into the 1:00 plank hold.
CrossFit Group Class Programming Template (WK6/9)
Jen K won’t let her hot dog fingers distract her from Anna’s FGB performance
Staffing Considerations
Interested in how the sausage is made? Here is a 2018 video where Coach David discusses some of his thoughts on staffing considerations at CrossFit affiliates. This was part of a much larger series made in collaboration with our friends at Beyond the Whiteboard and released by CrossFit. Our philosophy at CFSBK has always been to open source our best practices for the betterment of all CrossFit Affiliates.
That’s my GIRL JK!