Workout of the Day
STRENGTH
Turkish Get Up
Notes
Work up to a heavy single with a DB or KB
PARTNER METCON
AMRAP 20:00
25′ DB Overhead Walking lunges
5 Strict Pull ups
25′ DB Overhead Walking lunges
10 Burpees
Notes:
Partners alternate full rounds of work.
Lunges: Hold 2 dumbbells overhead. Choose a load you can stabilize and keep locked out in good position.
Pull Up Scaling:
A. 5 strict, focusing on “peak pull,” meaning get as high as you can on each rep
B. 1 strict + 4 banded (if you have at least 1, do it!)
C. 5 banded strict
D. 5 Foot-assisted — on box/rig as shown or with barbell across a rack
CrossFit Group Class Programming Template (WK1/2)
Coach Brett mid Turkish Get-Up
Friday 1/5/24: Harper Hour Returns with a focus on Handstand Walking!
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 Jan 5th, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people
REGISTER HERE!