Workout of the Day
“Mythic Strength”
Farmer’s Carry “Fatback”
Pick handles, deadlift x 3 reps. On third rep, carry 40 ft. Repick, deadlift 3 reps. On third rep, carry back 40 ft. Come to complete stop, deadlift x 3 reps.
Total 9 reps.
3 sets Progressively heavier (small weight jumps).
Rest 2 – 3min.
Sandbag Partner Work Interval
10:00 Min, 5 Rounds total
:30 Sec Bag Over Shoulder Max Reps
:30 Bag March in Place
1:00 Min Rest
Partners take turns working and resting. While A works, B watches the clock.
Notes:
Farmers – No more than 3 warm up sets.
Focus on ab bracing, and controlling the negative on your deadlifts.
Start your first work set 5-10 % lighter than Wk 1.
If unsure/don’t have that number use this formula:
Take a deadlift number you can easily rep for 10, divide it in half, and that’s your weight per hand. Ie, if you can do 155 lbs for an easy 10 reps, round down, and make your first work set 75 lbs/hand.
Sandbag – Powerful extension on the over shoulder toss. Tight bear hug, high on body for march in place.
CrossFit Group Class Programming Template (WK3/8)
Taylor ripping through some Double Unders from one of last week’s workouts