Workout of the Day
Partner Metcon
10 Rounds For Time*
5 Strict Toes to Bar
50′ DB Suitcase Walking Lunge
*Partner A completes 1 round of work while Partner B Rows for meters. Upon the completion of 1 full round, athletes switch places and continue. 10 Rounds total, 5 Rounds each athlete.
Notes:
Score for the team is both time to complete 10 rounds as well as the number of meters rowed during the time to complete. Work hard, have fun, and make yourself proud!
Suggestions for the DB would be 50/35/20# in each hand. Lunges will be done 25′ down, 25′ back. Make sure your back knee kisses the floor on each rep and you come to full knee and hip extension as you step through to the next rep.
On strict TTB, the athlete’s feet do not cross behind the vertical plane of the bar at the start of the rep. Use your abs and hip flexors to lever the feet up and compress legs to torso and control your descent (squeeze your glutes) so you don’t swing.
TTB Scaling:
A. 3-5 Strict TTB
B. 3-5 Strict Knees to Elbows
C. 5 Strict Knees to Chest
D. 15 sec Hanging Knee Tuck Hold
ASSISTANCE
CrossFit Group Class Programming Template (WK8/8)
Cathy organized the 6am’ers to surprise Whitney with WHITFIT shirts in commemoration of her awesome programming this cycle!!