Workout of the Day
FLOATER STRENGTH
A. Back Squat
8-6-4-8
Notes:
This is tomorrow’s rep scheme, which is the same as week 1! Refer back to your notes as desired to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!
B. 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.
C. Strength Superset
C1. Goblet Reverse Lunge, 4 x 12-16 alt (6-8ea)
C2. Alternating KB Gorilla Row, 4 x 12-16 alt (6-8ea)
D. Overhead Squat
5-5-3-3-1-1
Notes:
Work up towards a heavy single. If you are new to the lift and/or struggle with mobility and stability in a full depth OHS, stay with sets of 3-5 reps on a steady tempo at a light to moderate load to work mechanics and consistency.
METCON
For Time
60-54-48-42-36 Double Unders
20-18-16-14-12 Alternating DB Bench Press
Notes:
The first round of DB Bench Press is 20 TOTAL alternating reps, 10 on each side.
Suggested DB loading = about 25% of your Bench Press 1 Rep Max, in each hand.
Examples: 140# 1RM = 35# DB in each hand. 210# 1RM = 50-55# DB’s.
Scale weight as needed so that you could do the bigger rounds in no more than 3 sets.
DU Scaling:
A. 40-36-32-28-24 (160 reps instead of 240)
B. 20-18-16-14-12 (80 reps)
C. 120-100-80-60-40 Single Unders
CrossFit Group Class Programming Template (WK4/8)
Welcome new Foundations grads Dillon, Julia, Jordan and James