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Monday 4.10.23

Posted on Sunday, April 9, 2023

Workout of the Day

Gymnastics

12:00 for Quality:
5-15 Body Piked HSPUs
20 Hollow Hold Banded Pull Downs
:30e Couch Stretch + :30 Active squat hold

STRENGTH

Bench Press
Heavy 8-10

Notes
✵If you came week two, you can plan on hitting 5-10lbs more than you did on 3/13. Arrange your warm-ups to hit that target weight.
✵If not, work up to a heavy set of 8-10 reps performing sets of 10 until you have 1-2 reps in reserve or don’t hit 10.
✵For both, try to perform today’s training in around 6 total progressive sets.

METCON

EMOM x 4 Intervals
1:00 Air Bike Cals
1:00 Handstand Hold
1:00 WTD Step Overs or Sit-Ups
1:00 Rest

Notes
✵Each minute rotate to a new station completing as quality work as you can.
✵If your legs feel like toast from Saturday, perform the sit-ups in today’s workout.
✵ For the handstand, kick up to a wall, perform a wall walk or attempt freestanding HS if you can control it.


CrossFit Group Class Programming Template (WK6/8)


Short Circuit Upright Rows going down

ICYMI: Handstands and Wrist Comfort

Are your wrists sensitive to handstands? Check out this video we recently posted discussing different ways to find your best fit for wrist comfort when going upside down.

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