Workout of the Day
STRENGTH
A1) Sumo Deadlift
6-4-2-6
A2) Single Arm Tall Kneeling DB Press
3 x 6-10 ea side
Notes:
Rest about 1 min between exercises.
Use your training notes from last week to guide you. Ideally both exercises should be heavier today.
For the deadlift we will use wave loading. If you were here last week, aim to start your set of 6 reps a bit heavier than the 6 you did last week. If you weren’t, start with a challenging weight for the set of 6 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.
Here is an example:
1-3 warm up sets: 115×8, 145×4, 165×2
Work sets:
185×6
200×4
215×2
200×6
METCON
15-9-6 reps for time of:
CTB Kipping Pull-Ups
Deadlift (225/155#)
Tuck Ups
Notes:
The deadlift weight should be moderate here, such that you could do the round of 15 reps in 1-2 sets. It will definitely be lighter than any of your working sets on the sumo today!
Find a good hollow position at the bottom of each tuck up.
The CF Open is fast approaching! If you plan to participate, hold yourself to the standard now as good practice — make sure your chest makes visible, physical contact with the bar on every rep of your pull-ups today.
Pull Up Scaling:
A. CTB 9-6-3
B. regular kip 15-9-6
C. strict 9-6-3
D. jumping pull-ups, full volume
CrossFit Group Class Programming Template (WK6/9)
Congratulations to CFSBK Clay Ross who along with his co-musicians in Ranky Tanky won a 2023 Grammy Award last weekend for Best Regional Roots Music Album. This is the groups 2nd Grammy. Read the full press release here and check out them winning the award and one of their songs below!