Workout of the Day
For Time:
30 Burpees
30 Calorie Row or Bike
25 Burpees
25 Calorie Row or Bike
20 Burpees
20 Calorie Row or Bike
15 Burpees
15 Calorie Row or Bike
10 Burpees
10 Calorie Row or Bike
5 Burpees
5 Calorie Row or Bike
Notes
This works out to 105 reps of each movement. The burpees, row and/or bike volume can all be scaled to: 24/20/16/12/8/4 (76 reps). If you have the upper body strength, bias a strict push-up on all your burpees.
ASSISTANCE
In as few sets as possible:
Floater Exercise
100 Band Pull Aparts
Floater Options
– 100/75 Tuck-Ups
– 40/30 Kipping Toes to Bars
– 25 Pull-Ups or Chin-Ups
Notes
Choose one of the floater options and complete it in its entirety before performing 100 pull aparts in as few sets as possible. It should not be easy. If you came yesterday and your abs are shot AND you don’t want to do Pull-ups, perform a 2:00 side plank on each side.
CrossFit Group Class Programming Template (WK1/9)
Elana and Lisa working yesterday’s Ring Push-Ups
An Oldie but a Goodie
Check out this video that our friends at Beyond the Whiteboard made for our gym. This was released last year however the shots were taking pre-pandemic which is why certain things might look a little different.