Workout of the Day
STRENGTH
A1. Deadlift, 4 x 3-5
A2. Pause DB Bench Press, 4 x 6-10 @ 21×1
Notes
Take 2-4 warm up sets on the deadlift before getting to a working weight. These can be progressive sets or sets across at same load, athlete’s choice.
Tempo on bench press is 2 seconds down, 1 sec active pause in “full stretch” at bottom, explode/drive up, and 1 sec reset at lockout.
Once at work weight on the deadlift, rest about 1 min between exercises.
METCON
Tabata
A. Double Unders
B. Air Squats
Rest 2 Min
Tabata
A. Double Unders
B. Burpee
Notes
Tabata interval = 20 sec work / 10 sec rest.
Each couplet above is 8 rounds total, 4 of each movement alternating back and forth. With the 2 min rest included, this is a 10 minute workout in total!
CrossFit Group Class Programming Template (WK1/3)
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