Workout of the Day
FLOATER STRENGTH
A: Pull-Ups 5×3 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Power Clean or Deadlift 1-1-1-1-1
Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Pull-Ups, Deadlifts and Push-Ups.
The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.
PARTNER METCON
AMRAP 12:00
12 Sandbag Over Shoulders
120 Double Unders
Notes
Partners alternate every rep on the sandbag over shoulders (6 each) and the partition double unders as desired.
Double Unders
Full Volume (60 each)
1/2 Volume (30 each)
1.5x Single Unders (90 each)
CrossFit Group Class Programming Template (WK1/7)
Everett with his 2nd attempt Deadlift during CrossFit Total held at the conclusion of Coach Jeremy’s most recent Strength Cycle. He went on to hit a PR 405lbs in his next and final attempt!
Get Stronger
Whether you’re brand-new to lifting, have experience but struggle to surpass a plateau, or are simply looking to focus on barbell strength, this program may be for you! Join Coach Jeremy for an 8-week Strength Cycle that meets 2–3 times per week and focuses on developing strength in the back squat, bench press, press, deadlift, and chin-ups
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
End Date: December 20th
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: November 6th
End Date: December 20th
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: November 6th
End Date: December 20th