Workout of the Day
STRENGTH
A1. Weighted Chin Up, 5×3
A2. Plate Loaded Lateral Box Step Down, 4×5 @ 3011
Notes
Superset the two movements. Rest about 30 seconds after chin ups and about 30-60 sec after step downs.
On your chin ups, pull as high as possible on every rep (“peak pull”). Use your experience in Week 1 to determine your loading today. This will be a bit of an experiment for most of us. If you go too heavy and fail a rep, simply come back down in load for your next set so you can hit a successful triple. These can be sets across or building. Adjust as needed to accumulate good, tough reps through full range of motion.
Progression/Options
Adv: Chin Up, Accumulate 8-15 reps (combo of bodyweight reps and negatives as needed)
Int: Chin Up Negatives, 5×2 (bw or wtd)
Beg: Foot Assisted Chin Up, 5×5 @ 3131 tempo
For the step downs, choose a box height that allows you to control the full range of motion, keeping heel on the box throughout. Goal is to just “kiss” the toe or heel of the free leg to the ground, without pushing off of it. If balance is your limiting factor, set up your box near the outside of a free standing rig for gentle support.
METCON
AMRAP 4 MIN
8 Kipping Pull-up
12 Wall Ball shots @ 20/14/10#
Rest 2 Min
AMRAP 4 MIN
8 Burpees
12 KB Swings @ 24/16/12kg
Notes
The intent today is 3-4+ rounds on each section. Scale the rep counts, loading, or movement complexity as needed. Suggestions for each couplet below.
Intermediate
4 Kipping or Strict Pull Ups
12 Wall Ball shots
– – –
4 Burpees + 4 No Push Up Burpees
12 KB Swings
Beginner
8 Ring Rows
10 Wall Ball Shots
– – –
8 No Push Up Burpees
12 KB swings
CrossFit Group Class Programming Template (WK2/8)
Longtime CFSBK photographer Thomas H on the other side of the camera for once
Behind the curtain: Compensating Staff with David Osorio and Nicole Christensen
Listen in as multiyear CrossFit affiliate owners David Osorio and Nicole Christensen discuss how each of them approaches staff compensation. The two discuss how their pay structures have evolved over the years, which employee incentives and benefits they offer to their staff, how they pay themselves, and how to embrace an ownership mindset while also remaining empathetic to what it takes to be successful as a working coach.