Monday 3.18.24

Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

Notes
In roughly 6-7 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 1-3 reps in reserve.

If you’re sore from 24.3, just go lighter on the squats and don’t worry about the AMRAP.

Coaching Focus: Pacing between reps as your bar speed slows down.

METCON

EMOM 10:00
6 DB or KB Deadlifts
6-12 Push-Ups
AMRAP Single Unders or cross overs to end of minute

Notes
Each minute perform all three movements. The Deadlifts and Push-ups should take you :25-:35 seconds. At the :55 mark start your transition back to the deadlifts.

Push-Ups: If you can do 6 from the floor that would be preferable to a higher rep range elevated. Elevated push-ups should allow you to still get 6-12 reps every round. You can also perform switch push-ups where you do the lowering portion on your toes and the ascent on your knees.

Deadlifts: Use DBs or KBs. For DBs only the front head needs to touch the floor. Go heavy on these.
70s/50s/30lbs (per arm)

Jump Rope: This should be an active recovery, you may struggle to make it back in time for very many as the workout progresses.

---

CrossFit Group Class Programming Template (WK1/8)

Matt and Harry filling out their Open score card. Don’t forget to submit your 24.3 scores to games.crossfit.com by tonight at 8pm!!! Put David Osorio or Brett Ferguson as your judge if you don’t remember their name!

Our next 8 weeks of CrossFit Programming

This 8 week cycle takes us from Monday 3/18 to Sunday 5/12. Coach David will be taking the reins on this with help from Coach Whitney. We will work hard. We will develop fitness. We will have fun. We also have a special treat on Sundays with guest coach Cara Claymore. Learn more about Cara later this week.

Monday: Back Squats + additional training
Tuesday: Snatch Progression + additional training
Wednesday: Bench Press then Single Leg Strength / Upper body Pulling workout
Thursday: Gymnastics Skill & Strength + Monostructural bias training
Friday: Floater strength + additional training
Saturday: Varied workouts
Sunday: MYTHIC STRENGTH

Monday Back Squats & Wednesday Bench Press Progression:
Wk1: Heavy 5 then, 90% AMRAP
Wk2: Heavy 3 then, 85% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 90% AMRAP
Wk5: Heavy 3 then, 85% AMRAP
Wk6: Heavy 1 then, 80% AMRAP
Wk7: Focus lift in WOD
Wk8: Focus lift in WOD

Tuesday’s Snatches
There will be an 8 week Snatch progression starting with technique development complexes and finishing with heavy singles and triples.

Thursdays skill and metcon
We will rotate a focus on either Kipping pull-ups, kipping toes to bars or handstands each week. Opportunies to develop both strength and skill will be the focus.

A monostructural bias means that you’ll see Running, Biking, Jumping Rope and Rowing as central components of the conditioning.

Friday Floater
Floater strength! Choose from a few options for your barbell training to round out your week before we get after some additional training.

Saturdays
Work hard. Have fun.

Sundays MYTHIC STRENGTH
Level up in 8 weeks with guest coach strongwoman Cara Claymore.
Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.