Workout of the Day
STRENGTH
Bench Press
Heavy 5 then, 90% AMRAP
Notes
This is the 2nd Heavy 5 / 90% AMRAP Bench Press exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. In roughly 5-6 total sets, work up to a heavy 5, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve. Cap your reps at 20.
Coaching Focus: Lower body tension/foot position
METCON
AMRAP 15:00
10 Body Rows
15/10 Push-Ups
20 Alternating 4″ FFE Reverse Lunges
Notes
Pull, push, lunge! grind through this AMRAP and leave with an epic pump.
Front Foot Elevated Lunges
This is 20 total/10 per leg. Use a 4 inch elevation and hold DBs, KBs or Sandbags anyhow for loading. Make it suck.
CrossFit Group Class Programming Template (WK4/8)
MONDAY 4.15.24 THE APRIL UPSIDE DOWN CLASS SERIES BEGINS
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.
The Upside Down Class Series meets once a week for four weeks and are offered at two levels
April Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.
Mondays 4/15-5/6 5:30-6:30pm
Sign up here!
April Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.
Mondays 4/15-5/6 6:30-7:30pm
Sign up here!