Workout of the Day
STRENGTH
Bench Press
Heavy 1 then, 80% AMRAP
Notes
In roughly 6-7 total sets, work up to a heavy single on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform one AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.
Coaching Focus: Finding your width in the bench press
METCON
Every 3:00 for 5 Sets:
14 DB Renegade Rows
14 DB/KB Reverse Lunges
AMRAP Sit-Ups to 2:00 mark
Notes
Go heavy enough to slow you down but such that you can go mostly unbroken all 5 rounds. +/50/35/25/-
The Rows and Lunges are alternating and 7 per limb. There is no push-up in the burpee. The lunge carry is anyhow.
CrossFit Group Class Programming Template (WK3/8)
The couple that Short Circuits together… Rainer and Holle being cute during class
Own your Health with Nicole Carroll
On Feb. 3, 2024, hundreds of CrossFit affiliate owners, coaches, and healthcare professionals gathered in Austin, Texas, and online for the CrossFit for Health Summit, presented by GORUCK.
CrossFit thought leaders led panel discussions on fitness, performance, and the hard work of health, while renowned experts shared cutting-edge research on longevity, mental and metabolic health, and chronic disease — and how the CrossFit community has the power to transform the landscape of it all.
It starts with education — the “core of CrossFit’s identity,” as CrossFit Chief Brand Officer Nicole Carroll said in her opening remarks.
CHAPTERS
00:00–04:50 – A brand built on education.
04:52–08:07 – Measurability, transparency, and experimentation.
08:09–10:57 – Beyond the mechanics of the CrossFit methodology.
11:00–13:06 – A glimpse of the magic of CrossFit: Patti’s story.
13:07–20:24 – CrossFit is “a miracle of physiology and community.”
20:25–21:52 – Continuing CrossFit’s legacy of health education.