Workout of the Day
STRENGTH
Tempo Strict Handstand Push Ups
8 x 2-4 @ 3011
Notes:
Choose a scaling variation today that allows you to work on a steady 3 second descent, with full control through the bottom of the rep, gently kissing the top of the head to the floor. Work with a full range of motion.
You may start with an easier variation if your first couple of sets to warm up, and build towards a more challenging variation. For example: 2 sets of 4 box piked on tempo, 1 set of 2 negatives, and then 5 sets of 3 strict on tempo at the wall.
Scaling Options:
A. Deficit (plates or parallettes)
B. Back to Wall
D. HSPU negative (3 sec down, kick down with control, then repeat)
E. Box Piked
F. DB Z Press (4 sets x 5-8 reps, heavy, elevate hips as needed)
METCON
EOMOM x 4 Sets (8 min)
:30 Row for Calories + :30 Wall Walks
EOMOM x 4 Sets (8 min)
:30 Row for Calories + :30 Floater Gymnastics Movement
Notes:
Time to work our gymnastics under a little fatigue! Advanced athletes can go pretty hard on today’s row to challenge their mechanics under intensity. Intermediate and beginner athletes should measure their pace a bit more on the row to keep consistent quality of movement throughout the 16 minutes.
Choose a floater movement that allows you to work on a weakness and/or round out your week!
Floater Ideas:
-Ring Dips, Matador Dips, or Push Ups
-Toes to Bar (if you were not here Tuesday)
-L-Sit (if you were not here Thursday)
-Strict or Kipping Pull Ups
CrossFit Group Class Programming Template (WK5/8)
Andrew during the 2019 CrossFit Open
Whats new in the CrossFit Open
Check out this longer format interview with the head programmer for the CrossFit Open/Games (and close friend of CFSBK) Adrian Bozman.
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