Workout of the Day
STRENGTH
3-5 Rounds for Quality and Load
90 sec Bike @ steady RPM
6 Goblet Cyclist Squats @ 3011 tempo
Floater Movement
Floater Options
A. 5 Strict or Weighted Strict Chin Ups
B. 10 Dual DB Supinated Grip Bent Over Rows
C. 10-15 Push ups
Notes:
Floater Options: We had Pull-ups on Tue/Sat, Ring Rows on Thursday, and Push ups on Friday. Choose a movement that rounds out your week depending on your class attendance, or if you have a weakness, pick that one!
PARTNER METCON
For Time:
200 Wall Ball Shots
While 1 partner is accumulating reps on the wall, the other partner is in a dual KB/DB farmer hold, RX 32kg/24kg each hand.
Notes:
Reps only count once your partner has picked up the DB/KB’s. Don’t rush — focus on consistent ranges of motion and accuracy on each rep today. Teamwork makes the dream work!
CrossFit Group Class Programming Template (WK4/9)
David dropped into former CFSBK coach Noah’s gym in Austin this weekend and took class from another CFSBK Alum, Rio. Rio mentioned that it was almost 9 years to the day that David had completed his Foundations class back in SBK and now the script was flipped and he was coaching David. It was great catching up with these guys, talking shop and reminiscing about times past. If you’re ever in Austin, Texas, drop into Lumos Fitness Collective!
I went to Lumos over MLK weekend. Can confirm it’s good coaching and also one of the best Questions of the Day I’ve had in a long time! (It was: You find yourself in a room with everything you’ve ever lost. You can take one thing back with you, what do you take?)
Thats a tough question… my innocence?