Workout of the Day
FLOATER STRENGTH
3 Sec Pause Back Squat
3-3-3-3-3
4″ FFE alternating Barbell Reverse Lunges
4x 12 total alternating
Shoulder Press
12-12-12-12
Power Snatch or Deadlift
2-2-2-2-2
Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have pause back squats and pull-ups.
METCON
On a Concept2 rower:
Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible
Notes
Try to keep your stroke rating above 36 and don’t fall off the seat! These should be true sprints.
The first interval should take you about :10-20 seconds at full tilt. All your intervals today should be sub 1:00.
You’ll have some time before we start to figure out what your first interval should be. Just add :05 to the start time until you find the right progression for you.
ex:
Option B: 1:30/1:35/1:40/1:35/1:30
Option C: 1:35/1:40/1:45/1:40/1:45
Option D: 1:40/1:45/1:40/1:45/1:50
Option E: 1:45/1:40/1:45/1:50/1:55
…
Most folks should attempt to start below a 2:00 split.
CrossFit Group Class Programming Template (WK3/8)
Scenes from Fight Gone Bad 2009!