Workout of the Day
FLOATER STRENGTH
A. Back Squat
5-4-3-5
Notes:
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. Romanian Deadlift
4 x 6-8 @ 3011 Tempo
Notes:
Work at an RPE of about 8/10. We did 4 x 8-10 in Week 4 of this cycle, so you can use your notes as guidance today. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.
C. Strength Superset
C1. DB Suitcase Reverse Lunge, 4 x 20 alternating (10 ea)
C2. Single Arm High Pull, 4 x 8-12 ea (not alternating)
Notes:
Take 4 progressive work sets, working up to something very challenging by the third and fourth set. Rest as needed between movements.
D. Pause Bench Press
4 x 10
Notes:
This is the strength programming for tomorrow! Pause for at least 1 count at the chest. The pause will increase your time under tension and eliminate the stretch reflex which makes pressing out of the bottom of the rep more difficult. Expect that you may need to decrease your weights relative to un-paused reps and use a spotter.
PARTNER METCON
20-16-12-8 Reps Each For Time:
Push Ups
Ring Rows
DB Front Squats
Notes:
In this workout, partners will trade movements, working through each round together…
Partner A 20 push ups, Partner B 20 push ups
Partner A 20 ring rows, Partner B 20 ring rows
etc.
Focus on the quality of your movement throughout, establishing clear start and finish positions. #NoBroReps
The first two sets of push ups and ring rows should be achievable in 2-4 quick sets. Scale to an elevated push up as needed to maintain form and range of motion.
Recommended DB Weights: 40/25/17.5# in each hand. It should be on the light side of medium. Scale up or down as needed such that the round of 20 will be done in 1-2 sets.
CrossFit Group Class Programming Template (WK8/8)
You KNOW Adam and Terry are hoping for lots of rowing in one of the open workouts 🙂