Workout of the Day
PARTNER METCON
16 Rounds For Time
250 m Row*
*Partner holds a sandbag in a bear hug hold while their partner is rowing.
Notes
Each person will complete 8 rounds of rowing (2000 m total as written).
Guidance for today is to row slightly faster (-5 seconds) than your 2k row pace for these shorter intervals. Aim to be as consistent as possible with your technique, which will help you to hold your pace as you fatigue.
If you didn’t complete the 2k test, use your 2:00 minute interval paces from last week as a guide. Start around the same effort and try to get a bit faster through the rounds.
Scaling:
If your 2k pace is greater than 2:05/500 m (in other words, your 2K row test result was slower than 8:20), scale the row volume down to 200 m per interval today (1600 m total).
STRENGTH
3-5 rounds for Quality and Load:
A1. Alternating DB Bench Press 12-16 (6-8 ea)
A2. Dual KB Bent Over Row 8-10
A3. Suitcase Single Leg Calf Raise 8-10 ea
Notes
Aim for a tempo of 1 count hold at the top and bottom of each calf raise. You should be able to perform a set at bodyweight at the highest rep range with control before adding load. If you have difficulty with completing calf raises on a single leg, start with heel raises on both feet instead and complete a set of 10-15+ reps or until you feel that BURN!
CrossFit Group Class Programming Template (WK3/8)
Charlie is strong AF
Coach Cara on the Magic of the Spheres podcast
On episode 285, Sabrina interviews strength coach, filmmaker, and magician Cara Claymore. In our conversation we talk fitness, the humility of fitness beginnings, magic, character acting as a talisman, and we got philosophical and heavy about what happens when you get strong. You can connect with Cara on Instagram and TikTok @Caraclaymore, at Caraclaymore.com, and her Substack.