Workout of the Day
STRENGTH
A1) Front Squat 3×6 @ 20X1
A2) Chainsaw DB Rows 12, 10, 8 reps per side
Notes
After progressive warm up sets for the front squats, perform three sets of front squats at the same weight. Ideally this is is slightly heavier than last week’s 3×8. Aim for an RPE of 7-8/10. This is a slightly harder effort than last week, but the bar should still be moving fairly fast and leave at least 1 rep in reserve each set.
Plan to add some weight every round with your Chainsaw rows to build to a tough 8 reps per side. Start with whatever side you perceive as your weakest and match that weight to the other side.
METCON
Complete as many rounds as possible in 7 minutes of:
10 Dual DB Push Presses
30 Double Unders
Notes
Pick a moderately tough dumbbell weight that you can cycle unbroken every round. Choose a number of double unders that you can consistently complete each round in 1-3 sets or <40 seconds of work each round.
CrossFit Group Class Programming Template (WK3/8)
Patrick and Brouilly enjoying that post workout glow.
20 CFSBKers have registered for the Wet Hot American Throwdown!
The WHATD is this coming Saturday starting at 2pm! 20 CFSBKers have signed up and we have 10 slots left. This is a FUN and FREE event for gym members. Not interested in participating in the events? Then come spectate!! The more the merrier and we’ve designed these workouts to be more exciting to watch than the superbowl. Check out all the events below. We’ll put out a heat list later this week based on how many people have signed up but we plan on making the WHAT between 2-3 hours.
REGISTER HERE
Event A: Speed Clean Ladder
Event B: Sled till you dead
Event C: For Time
Floater Event: Cornhole AKA lil Sandbag Carry