Workout of the Day
Pause Bench Press
Work up to a top set of 3 on the Bench Press. Pause at the chest for 2 seconds between every rep. If you performed the heavy 5s the prior wave, attempt to hit hit 10-15lbs heavier than you were working with.
4 Sets for quality and load of:
100′ Farmer’s Carry
A. 12-15 Pause Goblet Squats
B: 12-15 Leg Lifts + Hip lift
C: 12-15 Dumbbell Pull-overs
Dips: Ring, Matador, banded matador or bench dips
Choose a floater exercise that corresponds what you’ve already done this week.
Tomorrow we have clusters, air bike and your choice of toes to bars or pull-ups.
CrossFit Group Class Programming Template (WK7/9)
Denizen of 608 OG Isabella A getting after some Deadlifts
This 2011 video of CrossFit legends Annie Sakamoto, Nicole Carroll and Eva T performing the benchmark workout “Nasty Girls” was a significant part of many people’s first exposure to CrossFit over a decade ago. We take this kind of training for granted, but at the time, the fitness landscape was extremely different and seeing this combination of exercises, and women performing muscle-ups was unheard of. We encourage you to watch the whole video, particularly the dramatic finish. Unfortunately, the original audio is not available included Eva and Annie’s support while Nicole struggled through the end.