Workout of the Day
STRENGTH ASSISTANCE
3-4 Progressive Sets
A1. 2-4 Weighted Chin Ups
A2. 10-15 ea Single Leg Calf Raise
Notes:
Build to something heavy for the rep range on the weighted chin up.
If you can not do a weighted chin up, complete 4 sets of max reps at bodyweight.
If you don’t yet have a bodyweight chin up, do partner assisted or very challenging banded reps today.
On the calf raises, work on a steady tempo, lifting as high as possible, consistently, on each rep. If 15 reps is no problem, you may increase volume or add a DB in one hand for extra load.
3 Progressive Sets
B1. 20 Alternating Seated Pike Overs (10ea)
B2. 12-16 Seated Bent Over Reverse Flyes
Notes:
On the pike overs, use a DB or KB as a target to lift the legs up and over. Scale by adjusting hand and torso position.
On the flyes, use a light weight at first so you can focus on a full range of motion with a good scapular squeeze at the top of each rep. Resist “shrugging” up into the upper traps here. Add weight as appropriate!
STRENGTH
Back Squat
6-5-4-6
Notes:
We have 1 less rep in each work set today compared to week 2. Aim to use heavier loads on each set than what you did last week.
With this “wave” loading, the intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 1-2 reps “in reserve,” but no more than that. Aim to go heavier on that final set than the first!
Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (3-4): 45×8, 135×6, 185×4, 205×2
Work Sets (4): 225×6, 240×5, 255×4, 235×6
CrossFit Group Class Programming Template (WK3/8)
Photos by Rj (Red Shoes Media)
Last weekend RJ came back and took some shots on a Saturday at CFSBK. Here are a couple samples of his amazing work, you can see the full set on our Flickr.
