Workout of the Day
FLOATER STRENGTH
Back Squat
Heavy 5 then, 80% AMRAP
Power Snatch
3-3-3-3-3
Bench Press
Heavy 5 then, 80% AMRAP
Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have air squats, running, power cleans and kipping pull-ups.
METCON
Every 3:00 x 5 Rounds
12/10/8 Calories Air Bike
10/8/6 Strict Handstand Push-Ups*
or 12 Barbell Shoulder Presses
Notes
Go hard on the bike and then right into the overhead press movement.
Each round should take you around 1:30-2:15 to complete so adjust loading/volume as needed.
The HSPU/Press may be completed in 1-3 mini sets.
The barbell shoulder presses will come off the floor. Suggested loading is around 75/55/45/35
CrossFit Group Class Programming Template (WK1/6)
Every day we get a little closer to becoming a circus gym!
2024 CrossFit Games Season
The 2024 CrossFit Games season dates have been announced! Two changes of note are that the Open will start a little later than last year on Feb 29th and that the top 25% of competitors will not make it to quarterfinals. This means more folks will move on to the next stage should they choose to continue with the season. As always we’ll be running the Open at the gym and hope to see a ton of you sign up and have more folks move on to quarters!
Important Dates:
Open Registration Begins – Jan. 9, 2024.
Workout 24.1 – Feb. 29-March 4
Workout 24.2 – March 7-11
Workout 24.3 – March 14-18
Quarterfinals are the second virtual stage of the 2024 CrossFit Games season when the pool of competitors is whittled down and top athletes from the Open are invited to continue their competition season alongside others from their gym and in the community. Individuals will complete a series of workouts at their affiliates during a six-day period — starting on a Wednesday morning and finishing on a Monday night — to determine who will advance to the Semifinals.
New: The Top 25% Advance to Quarterfinals
A larger pool of athletes will compete at Quarterfinals this year. The top 25% (formerly 10%) of individuals in each region will advance from the Open to the Individual Quarterfinal in 2024, inviting a larger cohort of the CrossFit community to continue their competition season.
Important Dates:
Quarterfinal Registration Begins – April 1, 2024
Individual Quarterfinal – April 17-22