Workout of the Day
STRENGTH
Bench Press
Build to Heavy 5 reps
Notes
Compare to Week 2 as a reference for loading. In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should leave you with 1-2 reps in reserve.
METCON
Every 4 min x 4 rounds
1:30 Row @ tough effort
:30 Max Reps Push Ups
Notes
Use the past few weeks for guidance with pacing for the row during the workout. Start “hotter” than your 2K pace or close to last week’s pace for the 250 m intervals, and see if you can hold on for all 4 rounds. Use the 2 minute recovery time to walk, shake out the legs, and get your breathing and heart rate back down and as close to baseline as possible.
Here’s a helpful Erg Pace Calculator that you can use today, or in the future, to help you understand pacing your workouts!
CrossFit Group Class Programming Template (WK4/8)
Lisa and Tim Snatching them Dumbbells
Rowing: Key Positions
This is a great short (4:48) video that covers the Catch, Drive, Finish and Recovery positions in rowing.