Workout of the Day
FLOATER STRENGTH
A. Split Jerk, 5×2
B. Back Squat, 4×4 / Alternating KB Gorilla Row, 3×12-20 Alt
C. Strict Pull Ups, 5×3-5
D. Clean, 1-1-1-1 (not if you’re coming tomorrow!)
E. Deadlift, Heavy 5
Notes
We have the Stonewall workout tomorrow, which involves squat cleans, double unders, shoulder-to-overhead, and burpees! Moderate your efforts today accordingly.
Continue to use your training log to make progress on your lifts! If you’re not already using Beyond the Whiteboard, what are you waiting for??
On the strict pull ups, modify as needed for 5 challenging sets: add weight, add tempo, do negatives, or add a band!
PARTNER METCON
6 Rounds For Time:
9/7/5 Cal Bike
12 Walking Lunges
12 Toes to Bar
Notes
Partners alternate full rounds, 6 total, 3 each.
Each round here should ideally take about 90 seconds or less, so scale reps accordingly. Aim to hold a high pace on the bike from the get-go today; it should be 30 seconds or under. Be efficient in your transitions. As soon as your partner finishes their gymnastic movement, be ready to get after it on the bike.
The walking lunges are at bodyweight.
TTB Scaling
A. 6-12 kipping
B. 4-6 strict
C. 6-12 partial range of motion (kipping leg raise)
D. 12 sit ups
CrossFit Group Class Programming Template (WK7/8)
Preorder our TYR x Jim Gentry Skull Shirts by today!
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. We will have extra stock available in limited quantities but jump on it if you want to secure your size!
Preorder here!
“STONEWALL” TOMORROW!
This Saturday we’ll be running “Stonewall” to end pride month. We wrote this commemorative workout in 2013 and made it our official pride workout that we perform on the last weekend of June since 2018. This is a FREE event and can be found under the EVENTS tab in your Zen Planner membership app. Drop ins are also available at this link. We ask that everyone donate to our benefactors using this Zen Planner link (add as many donations as you’d like!) and dress in your most colorful get up!!