Workout of the Day
STRENGTH
Pull-Ups
3×6-8 Across
Notes
Perform three sets of 6-8 reps using the same resistance. Try to make them harder via volume or resistance/assistance relative to last week
Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)
METCON
Every 4:00 x 5 Rounds
10 DB Snatches
:20 Max Wattage Air Bike
Notes
Perform 10 alternating DB Snatches followed by a :20 sprint on the air bike. Your goal in the air bike is to see how high you can get your wattage, not necessarily how many meters or cals. You can use the first 2 rounds of this workout to ramp up your intensity gradually on the bike.
Snatches
5 per arm
Choose a weight that feels challenging for 10. Think outside the 50/35/20 range today if you typically use those.
CrossFit Group Class Programming Template (WK4/7)
Karina putting in some old school grunt work on a Sunday
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!