Workout of the Day
ASSISTANCE
4-5 Progressive sets of:
8-16 Sandbag Squats
8-12e Three Point DB Rows
12-16 Anchored Weighted Sit-Ups
Notes
Your first round should feel very easy and each subsequent round should feel more challenging.
Sandbag Squats
This will challenge not only your legs but your upper back to support the load and maintain your posture.
Rows
These should be taken to failure in the later rounds.
Sit-Ups
Move at controlled tempo, maintain back extension the whole time and don’t let your back touch the floor at the bottom like in the video. The goal is to feel like your abs are on tension the entire movement.
STRENGTH
Bench Press
Heavy 3 then, 80% AMRAP
Notes
In roughly 5 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.
CrossFit Group Class Programming Template (WK2/6)
JB, Grant, DO and Mucks happy in all black, as always