Workout of the Day
STRENGTH
Pull-Ups
3×8-10 Reps
Notes
With these higher reps, you’re much more likely to have to use cluster sets or select a different variaton than you’ve been using. For example you might have been adding weight to your pull-yos but go bodyweight today and try and hit 3×10. Or you do a combo of strict and box pike self assisted.
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)
METCON
In 20:00 perform 3-5 sets of for load:
50′ Hand over hand rope pull
50′ Sled Push back
50′ Hand over hand rope pull
50′ Sled Push back
Optional: Add 8-20 Dips after each time you complete the work above.
Notes
Pull a sled with a 50′ Rope, Push the sled back then repeat, then rest. Try to increase the load each set.
CrossFit Group Class Programming Template (WK5/7)
Welcome November Foundations grads Jan, Sonia, Lauren and Chris! This is our first foundations cycle since MARCH! We’ve got one more in December then may take another break from onboarding new folks.
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 Discuss:
- Understanding CrossFit & the virtue of fitness
- The four models of fitness
- Nutrition
- Q&A
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!
Leave a Reply