Workout of the Day
ASSISTANCE
Weighted or Strict Pull-Ups
3-2-2-1-1
Turkish Get Up
1 rep ea
Notes
In 5 total sets, alternate between both exercises working up to a challenging load on the Pull-up and Turkish Get Up.
Strict Pull-Up Options
Weighted
Body weight or partner spotted (no bands)
3 Negatives
5 Self Assisted
FLOATER STRENGTH
A. Pause Bench Press 4×8, Across
B. Overhead Squat 3×5, Building
C. Power Clean or Power Snatch 5×3
D. Strict Press 4×5, Building
Notes
Choose one lift that best rounds out your training week thus far. Tomorrow’s workout, CrossFit Open 24.2, is a longer time domain with a lot of hinging (row and deadlifts) paired with jumping.
If you are new to the Olympic lifts you can work from the hang today instead of the full lift. If you are planning to do the Open it would be wise to skip deadlifts and even working from the floor – opt for the hang instead.
CrossFit Group Class Programming Template (WK2/3)
Karl with that eagle eye on AJ’s reps! Speaking of, we are looking for volunteer judges for 24.2 Friday Night Lights. Please just come on down and make yourself available when we call out for judges. TYSM!!
24.2 Released
Now that 24.2 has been released we can start preparing for this weekend. This is a long one with lots of pulling. We will have some coaching tips for the workout posted tomorrow but for now, we’ve expanded the Friday Night Lights heats to 12 so you can recheck if there is more space.
24.2 Theme for Friday Night Lights and Saturday Classes: “ALOHA”
Ride the wave of tropical vibes and Aloha spirit for our 24.2 Beach Bash!
Dive into the fun with your boldest neon, brightest florals, and sassiest Magnum PI mustaches! Embrace a sunshine state of mind and hang ten attitude as we transform the gym into a beachside paradise. Whether you’re channeling the retro flair of beachside Jazzercise or riding a wave of tropical chic, let’s bring the heat to this epic workout luau.
So grab your leis, dust off your sunglasses, and get ready to hula 24.2 away, let’s make Open waves and memories!!