Workout of the Day
ASSISTANCE
15 Min for Quality and Load
100′ Sled Push
12-16 alternating KB Gorilla Rows (6-8 ea)
16 alternating Med Ball Rotational Slams (8ea)
Notes:
Aim to get through 4-5 rounds of work, starting with light loads and going progressively heavier. Use a light ball for the slams (6-12#) and focus on core-to-extremity power — try to break the floor on every rep!
FLOATER STRENGTH
A. Back Squat
5-4-3-5
Notes:
This is tomorrow’s rep scheme, and the same rep as Week 4. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!
B. Deadlift
Heavy 3, then AMRAP @ 85%
Notes:
This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your drop set. *The heavy triple should be executed as three dead stop reps, resetting on the floor for each lift. The AMRAP set can be touch and go, and athletes should leave about 2 reps in reserve.
C. Strength Superset
C1. Back Rack Reverse Lunge, 4 x 6-8 ea
C2. Single Arm Tall Kneeling DB Press, 4 x 8-12 ea
Notes:
The lunges will come out of the rack and are not alternating. You may re-rack the bar and rest between sides if needed.
D. Snatch
3-3-3-3
Notes:
In all cases, these are not intended to be touch and go reps. Reset on the floor for each lift. Beginner athletes may choose a more foundational variation of the movement. For example: 3 Hang Power Snatch + 3 Overhead Squat to a depth you can control well. Intermediate athletes should work at moderate weights and aim for speed, power, and accuracy improvements. Advanced athletes may choose to work up to a heavy triple.
CrossFit Group Class Programming Template (WK7/8)
Coach Cody’s Open Prep camp was a huge success!! Thanks to all who attended and coach Cody for offering to put on this free event!