Workout of the Day
STRENGTH
Bench Press
8-6-4-2-2
Notes:
Each set should be progressively heavier as you work up towards a heavy double for the day, not necessarily a 2 rep max! Use your recent rep out sets and heavy singles from this cycle to guide you.
METCON
5 Rounds for Time
7 Kipping Pull Ups
10 DB Suitcase Box Step Overs
Notes:
Box step overs are 10 total reps, 5 ea side. Use a box that puts you at about “parallel” or slightly deeper than that. Athletes do not need to stand up on top of the box; simply get over to the other side. Use a load that allows you to move through 10 reps without stopping.
Pull Up Scaling
A. Scale UP: 7 chest to bar pull ups
B. 7 Kipping
C. 3-4 Strict
D. 1 Strict + 3 Banded Strict
E. 7 Jumping Pull Ups
CrossFit Group Class Programming Template (WK1/2)
Sheryl and Yasmin share a post workout fistbump
Handstand Walk into the new year on 1/5 with Harper Hour!
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