Workout of the Day
FLOATER STRENGTH
A. Back Squat 4×4, Building or Across
B. 1 Power Clean and 1 Split Jerk x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Bench Press 4×4, Building or Across
Notes
Tomorrow we have a Snatch complex plus shuttle runs, front rack carries, and bike.
Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.
Muscle Ups: Refer back to yesterday’s program for scaling and progression options!
METCON
For Time:
530m Run
40 Medicine-ball Cleans 20/14/10#
20 Sit Ups
400m Run
30 Medicine-ball Cleans
30 Sit Ups
270m Run
20 Medicine-ball Cleans
40 Sit Ups
Notes
Intent <16:00
Today we are utilizing one of the Crossfit Foundational movements: the Med Ball Clean! Though it may seem rudimentary, focus on being as consistent and accurate as possible on all 90 reps. Scale weight if needed to focus on your mechanics, and reduce volume if needed to keep relatively high intensity throughout the workout.
Sit ups may be scaled by anchoring the feet under heavy DB’s.
Run Scaling: 400/270/130m
Run Substitution: Bike 1000/750/500m
CrossFit Group Class Programming Template (WK8/8)
Robson all business with these shoulder to overheads
The Medicine Ball Clean
The medball clean is one of CrossFit’s 9 foundational movements. It’s intent is to teach the mechanics of cleaning an object from the floor to your shoulders. In a clean, you use a dynamic extension off the floor to create a weightless moment in the object your moving before dropping underneath it into some kind of rack or carry. Don’t let the light weight fool you, these reps will challenge your leg stamina as well as coordination.