Workout of the Day
FLOATER STRENGTH
A. Weighted Strict Chin Up: 1 Rep Max
B. Bench Press: 5×3-5, building
C. Deadlift: 5×3, building
D. Back Squat: 5×3-5, building
Notes
As always, feel free to superset with a non-interfering bodyweight, DB, or KB movement.
Tomorrow we have burpees and a whole lotta barbell business. Thrusters, power snatches, push jerks, hang squat cleans, and overhead squats… oh my!
METCON
On a running clock…
From 0:00-8:00
40-30-20 Reps Each Of
Double Unders
Box Step Ups
From 8:00-14:00
AMRAP 6 MIN
12 Sit Ups
9/6 Cal Bike
Notes
The DU/Step Up portion of the workout is intended to be completed in 6 minutes or less. Scale accordingly and push your pace so you have 2 minutes to rest before moving on to the bike workout.
In large classes, some folks will do the bike workout first, in which case you’ll have a built in 2 min rest. Those who are very confident with DU’s and looking for a challenge should volunteer to bike first and jump rope second!
DU Scaling
A. 30-20-10
B. 80-60-40 Single Unders
Step ups can be bodyweight OR DB suitcase style with one weight in each hand, suggested 40/25/17.5# loading.
On the Sit Ups/Bike, the intent is for 4+ rounds. The bike effort should be 30 seconds or less at a hard effort each round. Scale accordingly.
CrossFit Group Class Programming Template (WK8/8)
Coach Lizzy had her baby!
Huge congrats and love to Coach Lizzy on the birth of her family’s second child. Lizzy was an absolute rock star coach during this pregnancy and we’re so happy everyone is home safe and sound. Here’s her note for the community:
Hi Fam! I know some of you saw on social media, but I said I would send an official picture/notification when baby came to the community. Well…he’s here!! Jayden Myles Short was born on 8/22/24. A whopping 9 lb 5 oz and 21 inches long – a BIG boy!!
I went into labor on my (and my 1st son’s) birthday, August 21st – we really thought all 3 of us were going to have the same birthday, but little dude hung on until the 22nd. I am home and recovering – hardest part is dealing with a 3 year old to be honest, lol.
See you all soon hopefully!
-Coach Lizzy
