Workout of the Day
Mythic Strength
Farmer’s Carry “Fatback”Pick handles, deadlift x 3 reps.
Carry 40 ft, repick, carry back 40 ft. Come to complete stop, deadlift x 3 reps.
3 setsProgressively heavier (small weight jumps).
Rest 2 – 3min.
Partner Work
Bent DB Row 8 Reps
DB Reverse Flye 12 Reps
Weighted High Plank – 20 seconds
Weighted Horse Stance – 30 sec or less
While Partner A rows and flyers, Partner B holds a Horse stance for duration OR 30 seconds*. When A finishes their flyes, B will help them place the weight for their plank, and watch the clock. Then switch. Both rest additional 30 seconds, then repeat.4 rounds.
*If A takes longer than 30 seconds to finish the rows and flyes, rest
Notes:
Farmers – No more than 3 warm up sets.Focus on ab bracing, and controlling the negative on your deadlifts. Start at 50% of your top set from two weeks ago. If unsure/don’t have that number use this formula:Take a deadlift number you can rep for 10, divide it in half, and that’s your weight per hand. Ie, if you can do 155 lbs for an 10 reps, round down, and make your first work set 75 lbs/hand.
DB Rows – Heavy
DB Flyes – Moderate, keep these very strictStretch back, forearms, glutes, hammies
Horse Stance – straight arms hanging down, holding the same DBs you rowed with
CrossFit Group Class Programming Template (WK1/8)
LB and Matt chill post workout yesterday