Workout of the Day
ASSISTANCE
4 Rounds / 20:00:
:40-:60 Sandbag Shuttle Carries
12-16 Cals Air Bike
6-12 Strict Toes to Bars or Leg Raises
Notes
Work up through 4 progressively intense but not for time rounds of the triplet. Work is capped at 20:00.
Sandbag
Down and back 20’/20′ = 1 Shuttle
FLOATER STRENGTH
A: Pull-Ups: 3×6-8 Across (Or Ring Muscle-Ups)
B: Shoulder Press 3×8-12 Across
C: Back Squat: 3×8-12 Across
D: Barbell Complex: 6 Deadlifts + 4 Hang Power Cleans + 2 Shoulder to Overheads or FSQ
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 Rowing, Running, Burpees, Pull-Ups and Thrusters. Woof.
CrossFit Group Class Programming Template (WK4/7)
Last Saturday Coach Melissa Loranger, co-owner of Belle City CrossFit and CFSBK coaching alumni stopped by with her staff to take class! So great to see coach Melo again.
NOT TOMORROW: “Lets calm the F Down”
A Nervous System Regulation Workshop
Hey ya’ll, we are going to have to reschedule tomorrow’s workshop. We’ll let you know the new date asap.
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