Monday 9.16.24

Workout of the Day

STRENGTH

A1. Back Squat 3×6, building or across
A2. Three Point DB Row 3×8-12ea @ 2011

Notes
Use your notes from last week’s sets of 8 squats to progress yourself today. If technique, depth, and bar speed were good last week, aim to pick up where you left off.

Example 1
Week 2: 145, 155, 160#
Week 3: 160, 165, 170#

Example 2
Week 2: 95, 100, 105#
Week 3: 110, 115, 115#

METCON

5 Rounds for Time:
10 Toes to Bar
20 DB Box Step Overs

Notes
Intent <13 min

Use a single DB on the step overs, suggested 50/35/20#. Choose a box height and loading scheme that allows you to move through at a steady grinding pace.

Hold the weight in any rack position — goblet, behind the neck, or single arm front rack. The rep starts with both feet on one side of the box, transitions with both feet atop the box, and finishes with both feet on the opposite side of the box.

If you can easily do sets of 10+ TTB unbroken, consider scaling up to 12-15 reps per round today.

TTB Scaling
A. 6-8 Kipping
B. 5 Strict
C. 10 Kipping Leg Raises
D. 15 Sit Ups

CrossFit Group Class Programming Template (WK2/8)

We had an incredible turnout and such a fun event for our 4th annual Wet Hot American Throwdown. Thanks to all who came out to compete, cheer and Coach Katie and Danny for running the show. We’re already brewing up ideas for next year