Workout of the Day
ASSISTANCE
4 Rounds hard effort of:
2x Alternating 50′ Single Arm Farmer’s Carry
3x (:10 work / :20-:30 rest) L-Sit Hold
Bike 1:00 or Jog 270m
Notes
The L-Sit should be a HARD effort for :10, such that you feel like you need the :20-:30 rest before your next set. if you feel like you could have kept going much longer scale up to a more challenging progression.
For the farmer’s carry, keep an upright posture and move at a slow and steady pace each 50′ lap.
FLOATER STRENGTH
1+1/4 Back Squat
5-5-5
*superset with kipping or strict pull-ups
Hang Power Snatch
1-1-1-1-1
*superset with DB pull overs
Bench Press
15-15-15
*superset with 20/15 cal bike
Squat or Power Clean
3-3-3-3-3
*superset with DB press or HSPUs
Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have heavy squat cleans, chin-ups and push-ups.
CrossFit Group Class Programming Template (WK2/8)
It do be like that sometimes.
Thanks for that video.
It has officially broken up the three month self pity rager I have been hosting.
Xo
<3