Saturday 8.26.23

Workout of the Day

A. For time:
30 Bodyweight Back squats
1000 m Row

Notes
Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing today’s 1k row.

B. “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Notes
This benchmark “Girl” workout is all about the Sit-Ups if your Doubles are dialed in. Anchoring the Sit-Ups is allowed. Scale as needed to half volume on one or both movements, or to 2x Singles as needed.

Also consider the rep scheme 40-30-20-10-5 rep, which works out to 105 reps versus 155 reps which may be more doable.

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CrossFit Group Class Programming Template (WK8/8)

Next Programming Cycle Details

This 8 week cycle will take us from Monday 8/28 through Sunday 10/22. Fight Gone Bad falls within this cycle on 10/14 which we’ll do some prep on as we approach it.

This cycle will generally bias higher rep barbell work and positional strength. The template below shows you the primary lifts and themes. There will be plenty of upper body pulling and pushing volume seen throughout each week and as well as gymnastics holds.

Monday: Back Squats (Volume and positional)
Tuesday: Hinge (Deadlifts, cleans and snatches)
Wednesday: Pressing (Bench and Shoulder Press)
Thursday: Single Leg strength
Friday: Floater Strength + Grunt
Saturday: Varied
Sunday: Floater Strength + Monostructural

MONDAY
Back Squats. Each week we’ll alternate between higher volume strength work and lower volume position specific work.

Wk1:
A1: BSQ 15-15-15

Wk2:
A1: 1+1/4 BSQ 5-5-5

Wk3:
A1: BSQ 12-12-12

Wk4:
A1: 3′ Pause BSQ 3-3-3

Wk5:
A1: BSQ 10-10-10

Wk6:
A1: 1+1/4 BSQ 3-3-3

Wk7:
A1: 20RM

Wk8:
A1: 3′ Pause BSQ 1-1-1

TUESDAY
Hinging. Expect to see a rotation of deadlifts, power cleans and snatches on Tuesdays as the primary lift OR incorporated into a metcon.

WEDNESDAY
Weekly alternating between Shoulder and Bench Press. Most of these lifts will be incorporated into a metcon, less so later in the cycle.

Wk1:
A: Shoulder Press 15-15-15

Wk2:
A: Bench Press 15-15-15

Wk3:
A: Shoulder Press 12-12-12

Wk4:
A: Bench Press 12-12-12

Wk5:
A: Shoulder Press 10-10-10

Wk6:
A: Bench Press 10-10-10

Wk7:
A: Shoulder Press 3-3-3

Wk8:
A: Bench Press 3-3-3

THURSDAY
Thursdays will have a single leg strength bias. Alternating weekly between front foot elevated lunges and either pistols, step overs or lunge variants.

Wk1:
A: FFE Back Rack Reverse Lunges 16-16-16-16

Wk2:
A: Pistols, step overs or lunges

Wk3:
A: FFE Back Rack Reverse Lunges 12-12-12-12

Wk4:
A: Pistols, step overs or lunges

Wk5:
A: FFE Back Rack Reverse Lunges 10-10-10-10

Wk6:
A: Pistols, step overs or lunges

Wk7:
A: FFE Back Rack Reverse Lunges 8-8-8-8

Wk8:
A: Pistols, step overs or lunges

FRIDAY
Floater Friday is back with your choice of strength training to round out your week. For the conditioning, we’ll focus on grunt work and alternate between a variety of carries, holds, sled work and DB/KB strength work.

SATURDAY
Varied programming with slight bias towards barbell complexes.

SUNDAY
Floater Sundays! Another opportunity to close out your training week with your choice of strength work to focus on in the first part of class. For our conditioning, we will have a monostructural (bike/run/row/JR) varying between long medium and short efforts as well as a few benchmark distances along the way.