Workout of the Day
3-5 Rounds for Quality and Load:
30 sec each DB side plank
20 pike overs
30 sec arch hold
A. 10 goblet squats (we squatted yesterday)
B. 10 dual KB suitcase deadlifts (we will deadlift tomorrow)
C. 10 push ups (buncha burpees yesterday)
D. 10 pull-ups (we did chin ups on Monday and there will be pull-ups tomorrow)
Choose a floater movement that complements your training schedule for this week. Use the notes above and your coach’s recommendations to help you!
4 min Row
(2 min Rest)
3 min Row
2 min Row
(1 min Rest)
1 min Row
Each row is for meters. Choose a 500m split pace that you can sustain for the duration of each interval. You should get faster (have a lower split time) as the intervals get shorter.
As an example, a “good” outcome would be an athlete that starts their 4 min row at about a 2:10/500m split and holds that pace with minimal fluctuation for 4 min. Then they may be able to increase their effort and row a sustained 2:08 split for the 3 min interval. In the third piece they’re down to holding a 2:05 split, and for the final minute they sprint and finish below a 2:00 split.
CrossFit Group Class Programming Template (WK6/9)
We started Diapers & Dumbbells in 2017 with the goal of providing a postpartum appropriate return to exercise to new parents. It was important to us to create an environment where parents could focus on THEMSELVES for the hour while their child was under the watchful eye of the amazing Sasha Slowcomb. Most baby and me classes require parents to wear or cart around their kids during class, often creating split attention between their own fitness and the immediate needs of their baby. Here, parents can focus on themselves with their kids just a few feet away. It’s a beautiful service to provide new parents!
Side Plank Holds
Side Plank Holds are an assistance exercise with the intention of challenging both your shoulder strength, stamina and stability as well as getting in some midline training. Check out coach Brett working through a set here!