Workout of the Day
FLOATER STRENGTH
A. Back Squat 3×8, Building
B. 2 Power Clean and 2 Push Press x 6-8 sets
C. Sumo Deadlift 4×5, Building
D. Bench Press 3×8, Building
Notes
Tomorrow we have back squats, DB rows, running, chin ups, and pistols.
Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If you’re feeling dialed in after 4 sets, feel free to do 1 power clean + 1 push press and build heavier in load.
PARTNER METCON
For Time:
10-20-30-40-30-20-10 Double Unders
1-2-3-4-3-2-1 Sandbag Pick Ups
Notes
Intent <10 min
Alternate full rounds with a partner. Each person does the work listed, as such:
Partner A 10 DU’s + 1 Sandbag Pick Up
Partner B 10 + 1
Partner A 20 DU’s + 2 Sandbag Pick Ups
Partner B 20 + 2
Etc.
DUs Scaling
A. 5-10-15-20-15-10-5
B. 20-30 sec practice per round
CrossFit Group Class Programming Template (WK6/8)
Daniel R with a great low bar back squat setup
Sunday 10.27.24: Wim Hof Method Fundamentals Workshop
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.
Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.
Learn more and register here
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