Monday 3.11.24

Workout of the Day

 STRENGTH

Pause Bench Press
4×6, Across

Notes
This is the final exposure of Bench Press for this Open Cycle. This week should be your heaviest yet, still leaving 1 rep in reserve. Use a spotter so you can focus on maintaining a solid position throughout the lift.

METCON

EMOM 12:00
1-5 Kipping Pull-Ups
3-10 Push-Ups
10-15 Air Squats

Notes
Choose a rep range that will allow you to complete all three movements in under 1:00 for all 10 rounds. If you start to get behind, adjust your reps to stay within about :35-50 of work.

If you’re doing the Open, you don’t need to make this as hard as you can. Expect Pull-ups and Squats of some kind to be programmed on 24.3. So this can be performed as a maintenance workout. Do not rip your hands! If it’s getting sketchy, move to a strict variation or even ring rows.

Scaling Ideas:
A. Kipping/CTB, as written
B. Strict
C. Banded Strict, Jumping Chin Over Bar, Jumping Chest to Bar

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CrossFit Group Class Programming Template (WK3/3)

The calm before the storm. Tanner getting ready for 24.2
Check out more pictures by RJ @Red.Shoes.Media on our Flickr here!

DON’T FORGET TO SUBMIT YOUR 24.2 SCORES!!

Your 24.2 scores need to be submitted BY YOU to games.crossfit.com by 8pm tonight. If you forgot your judges name, you can put David Osorio, Brett Ferguson or Whitney Hubbard as your judge.

Not too late to sign up for The UpsideDown Class Series Starting today!

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at Crossfit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.