Workout of the Day
ASSISTANCE
3-5 sets for quality:
1-3 Strict Pull Ups + :10-:20 Top of Pull Up Hold
:20-:30 Dip Support Hold + 1-3 Strict Dips
6-8 ea DB Rear Foot Elevated RDL
METCON
Every 6:00 for 4 sets:
Part A – 3:00 AMRAP:
3 Bar Muscle-Ups or 3 Kipping Chest to Bar Pull-Ups
5 DB Deadlifts
7 Box Jump Overs
Part B – 3:00 AMRAP:
Bike @ Recovery Pace
Notes
In this 24:00 workout you’ll alternate between Part A and B until you’ve completed 4 sets of each.
The BMU/Pull-up portion should be something that you could walk over to the bar, bang out the reps unbroken or as a couple quick singles and then move on. 3:00 isn’t long enough to do a version that will force you to stare at the bar.
BMU: 3 BMU / 1 BMU / 3 kipping / 3 banded, strict or self assisted / 5 ring rows
DB DL: 50s/35s/20s Only go as low with the DBs as you can maintain a relatively neutral spine.
CrossFit Group Class Programming Template (WK5/8)
Yesterday we highlighted punk rock legend Adam K, today we’re shouting out Gilles W who recently put out a new EP called “No Time Like the Present” which you can check on bandcamp. Sandbags holds are part of the create process.
Rear Foot Elevated RDL
The RFE RDL is the evil twin of the rear foot elevated split squat. These movements have tremendous capacity to suck and isolate, in this case the hamstrings and posterior chain. Focus on a good mind muscle connection to the targeted muscles when you perform this exercise. Have fun!