Workout of the Day
STRENGTH
Romanian Deadlift
4 x 8-10 @ 3011 Tempo
Notes:
Work at an RPE of about 7/10. This is intended as a slight deload from the heavier deadlifts we’ve been doing in the past three weeks. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.
METCON
AMRAP 20:00
20/16/13 Calorie Row
20 Strict DB Press
20 Air Squats
20 Tuck Ups
Notes:
Just… keep… swimming!
Intent for the row is about 1:15-1:30 per round at a sustainable pace. Scale accordingly.
Choose a DB weight you can press in 1-2 sets. You might refer back to your notes on the workout we did on Monday, January 8 that included high rep seated DB presses.
CrossFit Group Class Programming Template (WK4/8)
Laura love handstands
MONDAY 2/5/24: THE UPSIDE DOWN CLASS RETURNS
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at Crossfit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.
Upside-Down- Beginners Series-February
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.
Monday 2/5- 6-7pm
Monday 2/12- 6-7pm
Monday 2/19- 6-7pm
Monday 2/26- 6-7pm
Upside-Down-Intermediate Series- February
Intermediate class is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.Monday 2/5-7-8pm