Workout of the Day
ASSISTANCE
3-5 sets for quality:
1-3 Strict Pull Ups + :20 Top of Pull Up Hold
:20-:30 Dip Support Hold + 1-3 Strict Dips
5 Hang Muscle Cleans, building
METCON
4 Intervals of:
In 3:00 complete:
5 Ring Muscle Ups
10 Hang Power Cleans
AMRAP Row for Calories
Rest 3:00
Notes
Try to keep a high but sustainable intensity each round. Starting with the gymnastics skill after the rest interval should allow you to move well every round. Focus on cycling the barbell smoothly and ideally choose the same weight you used for “Nasty Girls” or perhaps a bit lighter.
Muscle Up Options
1-5 Ring or Bar Muscle Ups
5-10 Kipping Pull ups
5-10 Strict or Banded Pull ups
10 Ring Rows or Body Rows
CrossFit Group Class Programming Template (WK3/8)
Jon and Charlie working through last week’s Dip, DB Clean and Air Bike EMOM.
The UpsideDown Class starts tomorrow!
Tomorrow at 10am is our inaugural “The UpsideDown Class” with coach Suzanne-Michelle. The class is already capped but if you’d like to develop your inversion abilities you can sign up for next week at 10am. If this class regularly caps we’ll add a second one before or after!
About the Class
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.
About the instructor
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.