Workout of the Day
STRENGTH
A1: Staggered Stance Barbell RDL
16-16-16-16 (8 ea leg, 16 total)
A2: Supinated Grip Ring Rows 10-10-10-AMRAP
A3: 4 x 1-3 Wall Walks
Notes
Use a floor marker to designate where your feet go for the ring rows. This will ensure you do not make your rows easier each round. For each wall walk rep, hold at the top position for 5-10 seconds.
ASSISTANCE
3 Sets for quality and load:
8-12 Strict Knees to Elbows
:20 on :20 off x 3 sets Bike or Row
1:00 Double Kettlebell Front Rack Carry
Notes
Knees to Elbows: Perform these in as few sets as possible, no more than 2-3 sets. Scaling options could include a strict hanging knee raise, tuck hang from bar or tuck ups/v-ups.
Air Bike or Row: Perform :20 hard effort followed by :20 easy effort repeated 3 times. The :20 should not be a 100% effort sprint, but hit an RPM/SPM that you would not be able to sustain for another 10 seconds.
Carry: Challenge yourself on this carry.
CrossFit Group Class Programming Template (WK3/3)
24.3 CrossFit Open Theme for Friday and Saturday: “David”
We’ve gone rogue and didn’t ask for permission or run our final theme by management! Your inspiration for our final Open event is none other than our fearless Gothtastic leader… David Osorio.
24.3, the haunting number that echoes in David’s mind as he faces the 3rd and final Open event. CFSBK will feel like a battleground, and David, adorned in his favorite color black, is a lone warrior against his own emotions. As he tackles the grueling workout, each rep is a step into the abyss of his thoughts. The barbell, an anchor to his despair, rises and falls with a rhythm that matches the beats of his Doom anthem. In the dimly lit gym, shadows dance to the melancholic tunes, and David’s sweat mingles with tears, forming a cathartic release.
Rock your all-black attire, chipped nail polish, tattoos, and pineapple hairstyles as we honor David with the flair of his dreams! Together we’ll turn CFSBK into a playground of darkness for an epic workout.
How to make this easy!
Wear Black!
Band T-shirts
Sleeves are for the weak
Black nail polish
Dog collars and lots of chains
Dress like his alter ego Samara
Short Shorts
Mesh
Fet gear
Get weird with it!!