Workout of the Day
STRENGTH
Bench Press
Heavy 3 then, 80% AMRAP
Notes
In roughly 6 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.
Coaching Focus: Shoulder Position in the bench press
ASSISTANCE
3-4 Progressive sets of:
12-16 total Sandbag Reverse Lunges
12-16 DB Pull-Overs
Floater Exercise
Floater Options
1. 32/26 Hollow Rocks or Sit-Ups
2. 12-16 DB Push Presses
3.1:00 Recovery on Bike
Notes
Your first round should feel very easy and each subsequent round should feel more challenging.
Sandbag Lunges
Perform the first 1-2 sets with the bag held in a front bear hug. Sets 3 and 4 can be performed at the shoulder with a heavier bag or held in front.
Pull Overs
Go Heavy on these!
Floater
Choose a movement that speaks to you. Or that you’ve not done something similar so far this week. We have kipping toes to bars tomorrow.
CrossFit Group Class Programming Template (WK2/8)
Anna putting in the work during Sunday’s Mythic Strength class with Coach Cara
Single Leg Strength and Stability
Thursdays this cycle will have always single leg strength work as part of the programming. Today we’re doing some grunt work with sandbags or heavy dumbbells for the lunges. Focus on preserving your stability and control while using a weight that challenges it. Here is coach David testing today’s workout’s lunges earlier this week.
