Thursday 4.13.23

Workout of the Day

STRENGTH

Pause Bench Press
Heavy 5-7

Notes
✵If you came week two, you can plan on hitting 5-10lbs more than you did on 3/16. Arrange your warm-ups to hit that target weight. Two examples are below.
In no more than 8 total sets work up to a heavy set of 5-7 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep.

Example 1: Got 110×7 last time, Goal is 115×5-7
45×10
75×7
95×5
105×1-3
115 x1
125×1
115×5-7 (rest 2.5-3 min before this set)

Example 2: goal is something around 115 you think?
45×7
75×7
95×7
105×7
115×5
120×5
125×5

METCON

5 Rounds for time of:
270m Run
12 Alternating DB Snatches or Goblet Squats
12 Burpees to Target

Notes
✵Taster’s choice on the Snatches or Goblet Squats. Perform the movement that better suits which day’s you’ve been to the gym this week so far.
✵ Modify the run to 130m if needed or 12/8 cal bike OR Modify to 4 Rounds instead of 5.

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CrossFit Group Class Programming Template (WK6/8)

The smile on Evari’s face while biking can only mean we’re still in the warm-up phase of class.

How to spot the Bench Press

The video below describes exactly how we teach hand offs and spotting. We teach it in Foundations, we review it in class and we talk about it here. Don’t spot like a jabroni. Watch this video, then watch it again.