Workout of the Day
STRENGTH
A1. Back Squat 3×8, building
A2. Incline Dual DB/KB Row 3×12-15 @ 2011 tempo
Notes:
BSQ: Use your numbers from last week’s sets of 10 to guide loading today. Ideally each set is a bit heavier, and building to something that feels like RPE 8/10. Here is one example:
Week 1 work sets: 165, 175, 185#
Week 2 potential work sets: 180, 190, 195#
Rows: hold a 2 second down tempo and pause for 1 sec at the top of each rep. May load with DB’s or KB’s! This will be lighter than what you hit for last week’s single arm heavy 8.
METCON
For Time
1000m Row
200′ DB Suitcase Walking Lunge
Notes
Intent < 10 min
Strategize your row so you can finish, walk to your DB’s, and immediately get to work. It does not pay to go 15 seconds faster on your row if you end up being over your threshold and have to rest after 20′ of lunges!
Lunges will be completed in 20′ segments across the gym, 10 total. Start with toes behind the near line and finish with heels beyond the far line. Turn around and repeat. It might be tempting to cut your last few feet short, but hold the standard on each segment.
DB: 50/35/20# each hand
Scaling Option A
800m Row
160′ Suitcase Walking Lunge
Scaling Option B
650m Row
120′ Walking Lunge (bodyweight)
CrossFit Group Class Programming Template (WK2/8)
Coach Katie and Sarah C doing a partner workout in style. WHATD teams are encouraged to dress to impress!
The Wet Hot American Throwdown is Sold Out
We’ve sold out our 4th annual WHATD! But that doesn’t mean you have to miss out on the fun! This Friday night, 15 teams of 2 will battle it out to see who is truly the wettest and hottest team out there! The event will run from 5:00 PM until 7:45 PM at 597, and spectators are encouraged to attend.
Event 1: “We have Liftoff”
Min 1: Athlete A (Snatch attempt 1)
Min 2: Athlete B (Clean and jerk attempt 1)
Min 3: Athlete A (Snatch attempt 2)
Min 4: Athlete B (Clean and jerk attempt 2)
Min 5: Athlete A (Snatch attempt 3)
Min 6: Athlete B (Clean and jerk attempt 3)
Min 7: Athlete A ( Max Snatches @ 135/95/65#)
Min 8: Athlete B (Max C & J @ 135/95/65#)
Event 2: “StrongSprint”
Each teammate performs the following for time:
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
Event 3: “Synchro Chipper”
Cash in: Athlete A or B performs 500M row
–then–
30 Synchro DB S2O @ 50/35/20# ea hand
60 Toes to bar
30 Synchro DB Squats
40 Kipping pull-ups
30 Synchro DB thrusters
20 Chest to bar
–then–
Cash out: Athlete A or B performs 500M row
Event 4: “Double Dutch”
Event details withheld