Workout of the Day
FLOATER STRENGTH
A: Pull-Ups 4×5 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: Deadlift 3-3-3-3-3
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, wall ball, kettlebell swings, box jumps and rowing.
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.
METCON
AMRAP 16:00
12/9/6 Cal Bike
20 Tuck Ups or Sit-Ups
130m Run
80′ Sandbag Carry (100/75/50#)
Notes
Compare to 10.3.24
Intent is 3-5+ Rounds. There’s not much interference in this workout, so aim to keep your transitions as tight as possible and get right to work on the next piece.
The bike effort should be under 1 minute; scale accordingly.
80′ = 4 x 20′ segments between far lines in the gym
CrossFit Group Class Programming Template (WK2/7)
Dan H (DH3) at CFSBK in January of 2012. A spouse, two kids and over a decade of life later, Dan is still a regular around the gym and we’re so grateful for him.