Workout of the Day
GYMNASTICS
EMOM 12:00
A 3-6 Pull-Ups or 6-9 Ring Rows
B 6-8e Pistols or Box Pistols
C :20-:30 Floor L-Sit
STRENGTH
Bench Press
Heavy 5-7
Notes
Compare to week 3’s lifts (3/20) and attempt to get 5-10lbs heavier, more reps at the same weight, or better feeling technique today.
In no more than 6 total sets work up to a heavy set of 5-7 reps leaving 0-2 reps in reserve.
METCON
AMRAP 5:00
10-20-30-40-50… Double Unders
5-10-15-25… Push-Ups
Notes
✵ This workout should feel balanced between the two movements. If the push-up volume from the floor seems aggressive either decrease the reps to whats listed below and/or elevate your push-ups. You should be able to make it through the first 3-4 rounds without much trouble.
3-6-9-12-15… reps
✵ Similarly, scale the double unders to 5-10-15-20-25.. if those are a work in progress. If you’re performing single unders keep it 1-1 ratio.
CrossFit Group Class Programming Template (WK7/8)
Mimi practicing carrying 50lbs of groceries over and over again for 30 minutes a few Sundayss ago