Workout of the Day
A1) Rear Foot Elevated Split Squat
3 x 5-8 ea
A2) Pendlay Row
3 x 8
Use your experience with last week’s RFESS to guide your loading today.
The rows should be at the same weight or heavier than last week’s final/heaviest set of 10 reps.
12 Rounds for Time:
15/12 Cal Row
9 Wall Balls
6 Toes to Bar
If you’re doing the Open we recommend today be a rest day. But if you are coming in sub sit-ups for toes to bars and go lighter than usual on the wall balls.
Partners will alternate full rounds until 12 total rounds are completed, 6 each partner.
If you’re signed up for the Open, go at 80-85% today and focus on the quality of your movement. If not, push your pace and work at high intensity!
Scale the row if needed so you can complete it in under a minute each time.
Everything is intended to be unbroken today. Scale the wall ball weight/height and TTB reps as needed to achieve the stimulus.
A. 6 unbroken
B. 3-5 unbroken
C. 6 hanging leg raise, toes above hips
D. If you cannot hang from the bar, sub V-Ups today, working to touch fingertips to feet on each rep
CrossFit Group Class Programming Template (WK8/9)
Longtime pals David and Adrian at the 23.2 announcement yesterday in New Jersey
23.2 is officially released and it’s a doozy. Below are some initial thoughts on strategy with each movement. Remember to come on down and cheer folks on at Friday Night Fever with the first heat STARTING at 5:30pm!
The Burpee Pull-Ups
Because the pull-up standard does not require one to start from extension and individuals are able to use their legs as much as they want, you might be able to perform more reps than you normally would with a traditional strict or kipping pull-up standard. Definitely give these a shot and consider using a switch grip (one hand over / one hand under) which can be very effective for certain people here.
It won’t be a perfect jumping minimum distance for everyone given that the bars are stationary and people come in multiple sizes but we’ll do our best to accommodate.
The Shuttle Runs
Take a minute to practice your cutting technique. This video has some good examples of more and less efficient foot work associated with changing directions in a shuttle run. Note that the Open standards regarding touching the floor and getting three points of contact past the line are not reflected in this video but the foot work should be nearly identical. Try to be light on your feet and tune into your breathing. I think this workout is going to feel like a lot of running.
I recommend planning for 2-3 lifts.
1. A heavy but safe attempt you know you can hit after a little rest (60-90 seconds post 21.2A depending no how you feel)
2. A jump based on how set 1 went and what you WANT to get.
3. If set 2 was a grind maybe call it a day, if you have the time and confidence go for a reach!