Workout of the Day
FLOATER STRENGTH
A. Weighted Strict Chin Up: 4×3, 1xMax Effort @ bodyweight
B. Bench Press: Build to a Heavy 5
C. Hang Power Clean: 5×3-5
D. Back Squat: 4×4, building
E. Strict Press: 4×5, building
Notes
Tomorrow we have Deadlifts, Wall Ball Shots, Rowing, and Handstand Push Ups!
For the hang power clean, you can build in weight a bit or do sets across. Use your hook grip, practice re-gripping the bar, and keep weight through your mid-foot to help you cycle the barbell efficiently.
Strict press is an extra option this week if you happened to come to every day so far! Look back at Wed 7/24 for loading guidance.
METCON
2 Intervals of AMRAP 3 MIN
7 Toes to Bar
10 Shuttle Runs (20′)
Rest 3 MIN
Notes
Today is a great day to practice stringing together TTB reps, even if it’s a small amount. We’re looking for low rep, repeatable efforts under fatigue. For example, if you can currently do a max of 5 reps in a row, maybe today you do 3 reps unbroken each round!
Athletes may further scale by doing 3 Strict Reps per round OR 10 V-Ups or Tuck Ups.
CrossFit Group Class Programming Template (WK4/8)
When you partner Copenhagen plank, do you prefer to be big spoon or little spoon? Or do you switch at the halfway mark?
Jared and Fred
Today’s Metcon results
Coaches often test our daily workouts before we use them in class. As an example, Coaches Katie and David tested today’s workout earlier this week, here are there results:
Coach Katie: 4 Rounds + 7 ttb / 4 Rounds + 7 ttb + 2 shuttles
Coach Katie’s advice: There should be no time wasted on transition, start your first rep once you’re back under the bar and go go go on the runs.
Coach David: 3 Rounds + 7 ttb + 2 shuttles / 3 Rounds + 7 ttb + 1 shuttle
Coach David’s advice: SMOOTH is fast on toes to bars. Find your flow. Also run faster than me.
