Workout of the Day
FLOATER STRENGTH
Push Press
5-5-5-5-5
Back Squat
Heavy 3 then, 80% AMRAP
Deadlift
3-3-3-3-3
Bench Press
Heavy 3 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 C2 rowing, DB pressing and lunges.
METCON
5 Rounds for time of:
8/6 Cal Air Bike
35 Double Unders
Notes
This is a quick couplet that should take you around 5-7 minutes.
Jump Rope
The double unders should take :20-:30 at most. If you have double unders but 35 will take you significant longer, scale the volume down by 5 rep intervals until you hit the mark. Otherwise perform 50/35 single unders.
CrossFit Group Class Programming Template (WK2/6)
Competition curious? Looking for something to do on a Friday night? Come join Coach Katie at 608 Degraw for HARPER HOUR! Whether you’re a well seasoned CrossFitter, interested in the idea of taking on your very first competition, or just looking to have a little FUN with friends, YOURE INVITED!
What: A 75 minute competition seminar for the well seasoned and/or aspiring CrossFit competitor! The first portion of the hour will be dedicated to fine tuning skills that may appear on the competition floor (gymnastics, strongman, barbell cycling etc). Strategy will be discussed on how to approach higher level mixed modal pieces, as well as team communication with synchronized movements. We will then execute what has been learned with a partner workout! Beers (or La Croixs) at a local watering hole to follow if you would like to socialize for longer!
Who: All skill levels are welcome. We just ask that you have enough group classes under your belt to ensure you are able to understand the basic CrossFit language with relative ease.
When: Friday Dec 1, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people