Workout of the Day
STRENGTH / SKILL / CAPACITY
Today we will work on three different tracks, from most foundational to most advanced: Strength, Skill, and Capacity. Choose one track that makes the most sense given your current abilities so today is a productive training day!
A. STRENGTH
A1. Pull Up Negatives, 5 x 2-3 reps @ 51A5 tempo
A2. Matador Dips, 5 x 6-10 reps @ 3011 tempo
Notes:
If a mature 5 second lock off and pull up negatives are still a work in progress, then today do 5 sets of 5 self/foot-assisted pull-ups with a barbell set up in the rig.
Using a band is okay on the dip if full depth and tempo are achieved.
B. SKILL
EOMOM x 4 Sets (8 min)
Hips-to-Bar Kipping Drill x 1-1-1 reps
EOMOM X 4 Sets (8 min)
Jumping Bar Muscle Up Drill x 2-3 reps
Notes:
This track is appropriate if you already have strict pull ups, strict dips, and 5+ unbroken Chest to Bar Kipping Pull-Ups. In the hips-to-bar drill, do 1 rep at a time, taking a few seconds to reset between jumping up again. The goal is to drill your hollow/arch positions and get the hips as high/close to the bar as possible.
C. CAPACITY
EOMOM x 8 Sets (16 min)
2-5 Bar Muscle Ups
Notes:
This track is appropriate if you have the above pre-requisites and have previous experience with successful BMUs!
METCON
Every 3 min x 4 Sets
20 Russian KB Swings + 20 sec Bike Sprint
Notes:
Let Tim Paulson from the 2022 CF Games inspire your efforts today! Team up with a couple of other folks and challenge each other to go as hard as you can on the bike! Watch your RPMs and work to see the biggest number you can during your sprint. Be like Tim.
CrossFit Group Class Programming Template (WK4/8)
Art Show Photos by Red Shoes Media
Check out the Instagram reel below as well as the entire Flickr album of last weekend’s CFSBK Community Art Show!
View this post on Instagram