Workout of the Day
FLOATER STRENGTH
A. Back Squat
8-6-4-8
Notes:
We are back to the same as Week 1, resetting to higher volume sets. Refer back to your notes over the past few weeks 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. Deadlift
Every 2 min x 5 sets: 8 reps
Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, an RPE of 8/10.
C. Strength Superset
C1. SA KB Front Rack Reverse Lunge: 4 x 6-8ea, not alternating
C2. Strict Chin Up: 4 x 5
Notes:
If 5 strict chin ups is no problem, add weight. If you have 1-2 bodyweight reps, do them, and then continue your set with a band to get 5 total reps. Otherwise, banded chin ups or negatives (4 x 2-3) are a good option.
D. Bench Press
6-6-6-6
Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you did last week’s 5’s, aim to use similar weights and squeak out an extra rep on each set.
METCON
AMRAP 2-2-2
20 Kipping Toes to Bar
Max Calorie Assault Bike in remaining time
*Rest 2 minutes between efforts
Notes:
This is essentially a 2 min on, 2 min off workout, for 3 rounds. The intent is for athletes to have at least 1 minute on the bike, so scale back TTB volume or difficulty as needed.
TTB Scaling:
A. 12-15 Kipping TTB
B. 15-20 Kipping Knees to Elbows
C. 15-20 Kipping Leg Raises — legs straight, toes as high as possible, at least above hips
D. 10 Kip Swings + 20 Sec Hanging Knee Tuck Hold (accumulate time)
CrossFit Group Class Programming Template (WK5/8)
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 Only 1 Slot left!
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