Workout of the Day
STRENGTH
A1. Back Squat
4×4, Across
A2. Alternating KB Gorilla Row
3×12-20 alt (total)
Notes
Aim for squats to be heavier than week 3’s reps and heavier than last week’s 3×6.
METCON
For Time, with a Partner:
200 Calorie Row
200 Push Ups
200 Sit Ups
Notes
Row is always going until complete. While one partner rows, the other is completing reps of push ups and sit ups, for example: 2 sets of 10 push up + 10 sit up. Or 1 set of 20 + 20. Partners rotate as needed until all reps are complete.
Divide the work as evenly as possible on the push ups and sit ups; your contribution to the row may vary!
There is a 17 min cap on the workout.
Scaling:
Row: If you and your partner average less than 13 calories per minute (about a 780 cal/hr pace), then scale the total row back to 160 calories.
Push Up: You should be able to complete your method of push up in consistent sets of 8-10 reps.
A. 150 total reps (75 each partner)
B. 200 Elevated (100 ea)
C. 150 Elevated (75 ea)
Sit Up: To scale difficulty, You may anchor your feet under heavy DB’s today. You may also scale volume as written above.
CrossFit Group Class Programming Template (WK7/8)
Dan and Jessica got married last week and their CFSBK crew was rolling deep to help them celebrate their big day. Lovely!
Preorder our TYR x Jim Gentry Skull Shirts
We’re dropping some awesome new TYR shirts with a custom logo made by our own Jim Gentry. You may know Jim from Open Gym or from his tattooing folks at our art shows. The deadline for the preorder will be June 30th and they should arrive about 4-6 weeks later.
These shirts are higher quality TYR athletic shifts
