Workout of the Day
ASSISTANCE
A1. Romanian Deadlift
3×8-12
A2. Accumulate :30 in an L-Sit, single leg L-sit or Tuck hold on the parallettes.
5 sets
Notes
Alternate between the RDLs and L-Sits for today’s assistance work. The RDLs should include 2 warm-up followed by 3 work sets building in load as able. The goal is not to max out your RDL weight, just build to a challenging load where you can hold perfect technique. On the L-Sits, if you can perform the tucked version for :30 its time to start progressing to a single leg or double leg extension hold. Its okay if this takes you 2-3 sets to accumulate :30
METCON
“Ellen”
3 Rounds for time of:
20 Burpees
21 Dumbbell Snatches
12 Dumbbell Thrusters
Notes
There is a 15 minute cap on this workout and should take around 8-13:00.
The Snatches are performed with a single DB alternating arms while the Thrusters are performed with 2 dumbbells. 50/35/20/..
The Thrusters should take 2-3 sets.
If needed, scale the burpee volume to 15 per round and/or remove the push-up.
CrossFit Group Class Programming Template (WK6/9)
Amir respects the pump, and so should you
Affiliate Meetup at CFSBK Today
This afternoon after group classes CFSBK will be hosting upwards of 30 affiliate owners from NY and NJ for a community event. We’ll do a team workout followed by a live Affiliate Roundtables segment and then finish with some open ended time for more networking and communication. This is gathering is part of coach David’s role at CrossFit HQ.