Workout of the Day
Don’t forget to submit your 23.3 scores before the deadline tonight at 8pm!
GYMNASTICS PULL A
15:00 for Quality:
A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups
A2: 15-25 Tuck-Ups
A3: 10-15e Patrick Step-Ups
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. If you hit 12 and can keep going… keep going until you have 1-2 reps in reserve. Effort!
A: :30 Air Bike
B: :30 Burpees to target
Robust but SUSTAINABLE pace on each of these. Don’t sprint the bike, you won’t make it out alive.
CrossFit Group Class Programming Template (WK1/8)
The winner of the week 3 Extracurricular Open “Dress like a coach” challenge is Linda H with a top shelf rendition of Coach David, down to the shirt and the shades! Hilarious!
Week 3 Honorable Mentions
Cathy and Olena as Coaches Brett, Whit and Penny!
Ashley M as Coach Steph and Winston
Sara (Right) as Coach David (Left)
So many impressive renditions of El Oso!
Daniel R says
Hey I’m trying to understand the new programming template – Mon/Wed/Fri some gymnastics stuff, Thursday paused bench, Sunday some aerobic work… What about Tuesday and Saturday?
David Osorio says
Monday: GWU + Bench + Metcon or Assistance
Tuesday: Varied (Strength, metcon etc)
Wednesday GWU + Metcon, Strength or Assistance
Thursday Pause Bench Press + Metcon or Assistance
Friday: GWU + Metcon, Strength or Assistance
Saturday: Varied (Strength, metcon etc)
Sunday Aerobic Bias + Assistance
Daniel R says