Workout of the Day
STRENGTH
Back Squat
15-15-15
Notes
After a few warm-up sets, attempt three progressive sets of 15 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 15RM is roughly 60% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 15s in your warm-ups and try to get there in around 4-6 TOTAL sets.
METCON
4 Intervals of:
1:00 AMRAP DB Bench Press or Push-Ups
1:00 Rest
1:00 AMRAP Bike Cals
1:00 Rest
Notes
The goal of this workout it so squeeze out 15-25 challenging reps on the pressing exercise each set. If you can perform more than 30 reps increase weight or scale up to ring or deficit push-ups. If you’re doing push-ups you can perform as many strict as you can then transition to your knees for a little more volume.
Keep your eyes on the RPM/Cadence on your bike monitor and give what feels like an 80-85% effort.
CrossFit Group Class Programming Template (WK1/8)
Welcome to the Front Desk staff Casey!!!! (and hi Charlie!)
ICYMI: 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.