Workout of the Day
STRENGTH
Back Squat
3×8-12 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.
PARTNER METCON
5 Rounds for time of:
24 Calorie Row
24 WTD Step-Overs
Notes
Partners work together to divide and complete the reps per movement until 5 rounds have been completed. So partner A completed 12 cals on the rower, then partner B completes 12 cals etc.
Row
Each 24 cal row should not take more than 2:00 to complete, scale down to 10 or 8 cals per person if needed.
Step-Overs
These Step overs are full extension. Sorry not sorry. Load with two Dumbbells held at the hang.
CrossFit Group Class Programming Template (WK3/7)
Leading barbell drills from atop the Games box to maximise visibility and vocal projection to the class
Save the date: Saturday 12.7.24 “What is CrossFit?” member event
When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!
Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”
During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!
We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.
We’ll have some light snacks and beverages available to share. See you there!