Workout of the Day
FLOATER STRENGTH
A. Back Squat 3×8, Building
B. 3 Power Clean and 3 Push Press x 6-8 sets
C. Sumo Deadlift 4×5, Building
Notes
As always, you may superset your main strength exercise with a non-interfering DB/KB or bodyweight movement!
Tomorrow we have back squat, DB rows, toes to bar, and step overs.
Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. Refer back to week 1 for loads. The intention is to increase 2.5-5% from last week.
METCON
4 Rounds For Load and Quality
16 Alternating DB Bench Press
270m Run
30 Sec Dual KB Front Rack March
Floater Movement (pick one):
a. 15 Abmat Sit Ups
b. 20 KB Swings
c. 30 sec Jump Rope Practice (singles, doubles, crossovers)
Notes
Grind through this with intention, working with heavy loads for you by that second round. The bench press is 16 total, 8 ea side. On the front rack march, focus on staying tall with the bottom leg straight as you lift each knee as high as possible. Sub for the run is a 500-600m Bike.
Choose a floater movement that rounds out your day or week of training, keeping in mind if you’re coming to class tomorrow!
Rather than working “for time” today, move through the exercises with as much mind-muscle connection as possible.
If you’re not sure if you can make the next weight jump on DB’s or KB’s, try it today! If you fail or your form suffers substantially, you can always come back down on the next round.
CrossFit Group Class Programming Template (WK2/8)
The amazing ladies of Fit55!!
Back Row: Ellen, Georgia, Merry, Jennie, Trisha, Diane, Frannie
Front Row: Sarah, Avery, Rachael, Lizzie