Workout of the Day
STRENGTH
A1) Front Squat 4×6 reps @ 20X1
A2) Pendlay Rows 4×6-8 reps, pause 1 count at the start of each rep
Notes
This week we drop another 2 reps, so aim to increase weight slightly from Week 5 and shoot for RPE 8-9/10 by your final set.
Pendlay rows require a lot of strength in the hinge position (i.e. spine extension). The most common error is using a lot of hip movement to initiate the row rather than the back. Focus on rowing more towards your hips rather than pulling up to your chest/sternum. Here is a little history behind the Pendlay Row, which was created by Coach Glenn Pendlay.
METCON
4 rounds for max reps of:
:30 DB Swing Clean to Reverse Lunge(switch arms every round)
:30 Rest
:30 Toes to Bar
:30 Rest
:30 Air Bike
:30 Rest
Notes
Toes to Bar Options
Kipping or Strict Hanging Knee Raises
V-Ups or Tuck-Ups
The DB Swing clean to reverse lunge is a more novel type of exercise that requires single leg balance and coordination. Only go as heavy as you can smoothly link your reps together. Yesterday’s workout featured a lot of ab work, so you can sub in strict pull ups or ring rows instead of toes to bar if you need to. Today’s bike is meant to be performed at a tough but sustainable pace – do not treat it as recovery. As a heads up, strict dips are on tap for tomorrow’s workout.
CrossFit Group Class Programming Template (WK6/8)
Congrats to Danielle Brandon on an incredible CrossFit Games performance coming in at 9th place!
Roman Khrennikov
Roman was coming into the final day of the 2023 CrossFit games with a dominating performance that was putting him comfortably at the top of the podium. Things were derailed when he suffered a foot injury and had to compete the final day on ONE leg. See him gut out Test 11 below. Despite being capped and taking last on the final two workouts, Roman still took 3rd place overall.