Workout of the Day
5 Rounds for time of:
30 Air Squats
15 Power Cleans
400m Run
15 Kipping Pull-Ups
Notes
This will be a longer workout so keep a challenging but sustainable pace.
Power Cleans
135/115/95/75/..
Kipping Pull-Ups
Full volume is 75 total reps
15/12/8 Reps
Strict/Banded 7 Reps
Jumping Pull-Ups 15 Reps
Run
400m/270m
2:00 Bike
Cash Out
Thank a veteran for their service!
CrossFit Group Class Programming Template (WK1/6)
Coach Whitney (and Coach Laurel in the back) circa 2012
Mid Line Stabilization and the Air Squat
Today’s workout contains 150 air squats. This may be the “lowest skill” movement of the day, however that doesnt mean its easy or a throw away movement. As always, aim for virtuosity in your movement today, keeping your spine in extension while dropping below parallel. Some folks will be able to do this without even thinking about it, others will need to move with focus for every rep to dial in the position. Check out this air squat coaching and note some of the nuances of the bottom position.