Workout of the Day
FLOATER STRENGTH
A. Pause Bench Press 4×6, Across
B. Back Squat 3×5, Building
C. Hang Clean or Hang Snatch 5×3
Strength Superset
D1. Staggered Stance Barbell RDL
16-16-16-16 (8 ea leg, 16 total)
D2. Supinated Grip Ring Rows or Bent Over DB Rows 10-10-10- AMRAP
Notes
Choose one lift that best rounds out your training week thus far. Tomorrow’s workout, CrossFit Open 24.3, is like Fran but EXTRA. It’s Thrusters and Pull Ups and maybe Bar Muscle Ups?!
If you are planning to do the Open workout on Saturday, you should consider doing a POWER variation on your lifts instead.
METCON
4 rounds for reps:
1:00 Floater Exercise
1:00 Tuck Ups
1:00 Alternating DB Box Step ups
Floater Options
Jump Rope for Reps – Double Unders/Single Unders
Row for Calories
Bike for Calories
Burpees/No Push Up Burpees
Notes
Maintain constant movement for all 12:00. For the step-ups, use a 20″ or 16″ box and consider using 50/35/20 lb dumbbells. If you are concerned about the Open and fatigue, take things at more of an aerobic pace and consider doing the steps ups Cobra Style.
CrossFit Group Class Programming Template (WK3/3)
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Final Friday Night Lights Tonight!
Come one come all do our final edition of Friday Night Lights with our theme of “David”. Check yesterday’s post for some inspiration but at the very least… wear all black!!!! 24.3 is going to be a doozy so let’s see the sea of black in full force!
Athletes in the first heat of Friday Night Lights are encouraged to try and ask a friend to come early and judge them!!