Workout of the Day
METCON
Every 5:00 for 5 rounds:
Run 270 m (or Bike substitute if rain)
8 Sumo Deadlifts
Notes
Keep a moderate pace on each interval and try to stay consistent with your running splits. This is not intended to be a sprint. The sumo deadlifts can be a moderate to heavy load (stay unbroken each set). Rest the remainder of each interval.
If you are planning to do the Open, choose a load that leaves some in the tank for this weekend (155/135/105/85/65..).
ASSISTANCE
3-4 Rounds For Quality:
:30-:45 ea Side Star Plank
10-12 Incline Bench Supported Rows with Supinated Grip
10 ea Single Leg Cross Body DB Touch
Notes
It’s easy to go through the motions on the cone touches – so don’t! Use this as an opportunity to work on your balance and single leg stability. Having good control of the foot, ankle, knee and hip has lots of carryover to all the other cool stuff you want to do – pistols, kick up to handstand, heavy steps ups, etc.
CrossFit Group Class Programming Template (WK1/3)
Matt crushing last week’s Double Under, Handstand Push-Up and DB Snatch workout
Extended Sunday Open Gym Hours through the Open
The following three weekends we’ll be extending Sunday Open gym until 4pm to help folks get their open workout in. Come through and pair up with someone else to judge your performance!!