Workout of the Day
STRENGTH
Back Squat
5 sets x 3 Reps Across
Notes
Perform 5 sets of 3 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 3 WITH a pause at the bottom of each rep.
ASSISTANCE
3 Sets of:
25 Unbroken Wall Ball Shots
60 Double Unders in as few sets as possible
Floater Exercise
Floater Options
15 DB Shoulder Presses
8 Strict Pull-Ups
12 DB/KB Shrugs
Notes
Today you’ll work some common conditioning exercises without an overall clock. This will allow you to rest as needed between exercises in order to achieve higher rep ranges than you typically might in a traditional metcon.
If 60 double unders seems.. aggressive, then spend 1:30 practicing Double Unders. That does NOT mean 1:30 AMRAP. It means dedicate that time to working on the coordination and development of the skill.
Choose a floater option that corresponds to a day you missed this week. We did pull-ups on Monday and overhead pressing on Tuesday. If you came both days perform the shrugs.
CrossFit Group Class Programming Template (WK8/9)
Welcome to our final Foundations grads of 2022! Noa, Rachel and Miles. Some fun facts about these three… Noa was part of our kids program about 10 years ago and recently came back to join as an adult. Rachel is partners with former front desker and current Phoenix coach Grant W and Miles is the brother of recent foundations grad Craig W. So cool!!
Holiday Schedule
Saturday December 24th Christmas Eve
8am CrossFit
9am Short Circuit (in 597)
10am CrossFit
11am CrossFit
12pm CrossFit
Open Gym 8am-1pm
Sunday December 25th Christmas Day
9am CrossFit
10am CrossFit
11am CrossFit
Open Gym 9am-12pm
Monday, December 26th (Day after Christmas)
8 CrossFit
9 Short Circuit
10 CrossFit
11 CrossFit
12 CrossFit
Open Gym 8-1
D&D Cancelled
Evening block cancelled
Saturday December 31st New Year’s Eve
Regular Saturday Schedule
Sunday January 1st New Year’s Day
9:30 Yoga and Meditation Class
11am CrossFit
12pm CrossFit
1pm CrossFit
Open Gym
9:30am-2pm