Workout of the Day
FLOATER STRENGTH
A. Back Squat
7-5-3-7
Notes:
This is tomorrow’s rep scheme, which was the same as Week 2’s program. 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
8 Rounds For Time:
8 Ring Rows
8 Burpee Box Jumps
Notes:
Choose a foot placement for your ring rows such that it’s a tough, unbroken set of 8 reps to start. Keep your feet in the same place each round, and break them up if needed! Keep your tight plank position and do not “kip” with the hips.
CrossFit Group Class Programming Template (WK5/8)
Yasmin blasting trices during yesterday’s assistance work