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.
