Workout of the Day
Work up to a heavy triple. This is not a 3 RM test, just find something heavy and technically solid for the day.
15-12-9-6-3 DB Front Squat @ 50/35#
5-4-3-2-1 Bar Muscle Ups
There is an 8 minute time cap on today’s workout. Scale accordingly!
DB’s should be a challenging load for an unbroken set of 15.
a. volume, for example: 3-3-2-2-1 (11 reps) or 2-2-1-1-1 (7 reps)
b. CTB kipping pull ups 10-8-6-4-2
c. kipping pull ups 10-8-6-4-2
d. jumping CTB pull ups: 10-8-6-4-2
CrossFit Group Class Programming Template (WK3/9)
New CFSBK Beanies (or toques for our friends up north) available at the front desk
Dumbbell Front Squats
Today’s weight lifting exercise in the metcon are Dumbbell Front Squats. If you plan on doing the Open, we recommend you choose either the 50s, 35s or 20lb DBs which are the standard weights you’ll see used for dumbbells. Regardless, make your goal today to hold the weights in an active front rack as seen in the video below. Don’t just put the handles directly on your shoulders or try to hold them totally vertical on your shoulders. The rack below should feel efficient. Play around with variations in angle that allow you to hold the Dumbbells that would still be considered a Front Squat.