Workout of the Day
STRENGTH
Shoulder Press
6 progressive sets of 3-6 Reps
Notes
Work up through 6 total progressive sets within the 3-6 rep range. Below is an example of what that might look like today. If you hit failure at the 3 rep mark before your 6th set, perform drop sets (less weight) in the remaining sets so you can stay within the rep range. Effort over numbers.
Example:
45×8 (empty bar)
65×6 (easy! could do 12+ reps)
75×6 (medium/easy could do 10+ reps)
95×6 (hard to get 8 but could do 6+ reps)
105×6 (hard! no reps in reserve)
110×5 (hard!! no reps in reserve)
115×3 (hard!!! no reps in reserve)
ASSISTANCE
3 Progressive Sets of:
8-12 Bent Over Barbell Rows
20 Tuck-Ups + 20 Supine Leg Raises & Hip Lifts
20/16 Cal Air Bike
Notes
BO BB Rows
Use the grip variation (supine or prone) that feels better for you. Try to hit failure on your final set.
Midline
Attempt to do this unbroken, go directly from the tuck-ups right into the leg raises without coming off tension.
Bike
This can be a recovery effort or if you’re feeling it push a little harder.
CrossFit Group Class Programming Template (WK4/6)
#5 Be Kind.
Harper Hour this Friday night!
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