Workout of the Day
METCON
Every 4:00 for 5 Rounds:
5 Touch and Go Deadlifts
75 Double Unders (Time Cap 1:30)
Notes
In this workout, the deadlift weight can stay static or move up if you’re able. Have fun! The time cap for the double unders is 1:30, so you rest for 2:30 every round.
If you cannot perform double unders you have two options: 1. Chooose to work on the skill in the workout by performing attempts. 2. Substitute the air bike which will allow you to push intensity which will be a more similar stimulus for double unders than simply performing single unders in this workout.
ASSISTANCE
3 Rounds for Quality of:
:30 – :60 ea Forearm Side Plank Hold
6-8 ea Shinbox Switch to Bridge (SLOW)
:20 – :30 Tuck Hold on Parallettes
Note
The shin box bridge with switch is a great way to work on active hip rotation and extension. Move slowly and with control throughout the movement. If you need to use the assistance of your hands or simply start with the transitions that is an option.
CrossFit Group Class Programming Template (WK4/8)
Scenes from The Upside Down Class. Every Wednesday at 10 and 11am!
New Equipment Ordered!
Check out the new equipment we ordered this week! 20 new barbells and then some. We’ll divide the new equipment between both gyms and plan to totally redo how the ropes are in 597. Enjoy!!!
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The Bella – Rogue Women’s Bar – Cerakote – Gold Shaft / Black Sleeve
Color: Cerakote Gold / Proprietary Matte Black |
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Rogue HG 2.0 Collars – 20 Pairs
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That’s a huge investment. Thanks y’all.
can confirm was not cheap 🙂