Workout of the Day
STRENGTH
Sumo Deadlift
4×5, Building
Notes
Start with a weight that challenges you while allowing you to maintain good form. Increase weight progressively each set if form remains solid. Rest 2-3 minutes between sets to fully recover.
METCON
5 Rounds for Time
8 Alternating Single Arm DB Devil’s Presses
130-meter Single Arm DB Farmer’s Carry
Notes:
DB: 50/35/20#
The goal of today is to keep moving. This is grunt work with a relatively low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes!
Devil’s Presses are 8 total, 4 each side.
Carry is 130m total. You may switch arms as desired throughout the distance, but spread the work as evenly as you can, rather than carrying for longer in your dominant or stronger side.
Scaling Option A
5 Rounds for Time of:
8 Alternating Single Arm DB Devil’s Presses
130-meter Single Arm DB Farmer’s Carry
Scaling Option B
4 Rounds for Time of:
8 Alternating Single Arm DB Devil’s Presses
130-meter jog, no weight
CrossFit Group Class Programming Template (WK2/8)
The Wet Hot American Throwdown tonight!
Tonight 14 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. There will also be a
Click here to see the events, teams, timetable and real time scoreboard!
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