Workout of the Day
STRENGTH
Bench Press
3×5, across
1 Drop Set (10-20%) x 8-12 reps
Notes
Work up to a set of 5 reps leaving 1-2 reps in reserve. Repeat this same weight for an additional 2 sets across. The goal is to go slightly heavier than last week, but still hit all your reps!
After your last set, complete a drop set with 10-20% less weight on the bar. The goal is to achieve 8-12 reps, but continue until you hit failure. Now we are expecting slightly less reps with your drop set as weights have increased over the past month.
PARTNER METCON
AMRAP 16:00
20 Calorie Row
20 Wall Balls
20 Push-Ups
Notes
With one person working at a time, work through the AMRAP dividing work evenly. Scale up the push-ups to Deficit Push-ups using 25-35 lb DBs or Ring Push-Ups.
CrossFit Group Class Programming Template (WK5/8)
2009 Coach Jeremy competing in the North East Regional Qualifier. Things have come a long way in the sport of CrossFit since this picture was taken. This event qualified people for the CrossFit Games and was held in a parking lot, basically anyone who wanted to could sign up. Fast forward to now where you basically need to make competing in CrossFit your full time job to even consider getting to the Games.
Check out the CrossFit Games this week!
The CrossFit Games officially started yesterday with the age group and adaptive divisions getting after it. The big show starts on Thursday at 930am with the individuals kicking things off. For more information and to watch the CrossFit Games, click here!
Would be nice to see all the non-men/women main event at more than 1 camera angle that shows you nothing. Those masters, kids and adaptive all worked just as hard to get there to those games.