Workout of the Day
STRENGTH
Back Squat
Heavy 3 then, 80% AMRAP
Notes
This is the 2nd Heavy 3 then AMRAP BSQ exposure this cycle. We performed the same workout week 2 which if you were here, you should reference. Ways to see improvement from week 2 would be any one or combination of the following attributes:
Quantitative improvements
– Getting a heavier weight on your heavy 3
– Getting more reps on your AMRAP at the same weight as week 2
– Performing the AMRAP at a higher weight than week 2
Qualitative improvements
– Technique feels better
– Same weights feel lighter
In roughly 5-6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your AMRAP set at 20.
METCON
For Time
30 Kipping Toes to Bars
30 Burpees
30 Wall Ball Shots
Notes
This should be a fast workout where you attempt each exercise in as few sets as possible, if not unbroken.
KT2B
30/20/10 KT2B
Partial ROM KT2B
20 Kip Swings + 20 V-Ups
CrossFit Group Class Programming Template (WK5/6)
Moving in day at 597 Degraw Street! Feb 7th 2010!
Simple Kipping Toe to Bar Progression
Today’s workout has a few different options for the Toes to Bars. Everyone should try the kip swing and use partial range of motion reps if possible.