Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Squat Snatches + 2 Overhead Squats) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8
Notes
Tomorrow we have power clean & jerks and toes to bar.
The lifts can be sets across or building. Rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps.
Snatch Complex: Beginner lifters should work with light to moderate load and aim for consistency in positions and range of motion. Int/Adv lifters: start at 50% and build by about 5% each set. Feel free to use “wave” loading as well.
METCON
8 Rounds for Time:
4 Strict Pull Ups
12 Air Squats
24 Double Unders
Notes
Intent <12 minutes
Scale so each round can be completed <1:30 (not just the first round!)
What’s the fastest speed you can move today while maintaining full ranges of motion on each rep?
Pull Up Scaling
RX+. 4 Strict Chest to Bar
A. 2-3 Strict
B. 4 Box Pike OR Band Assisted Strict
Double Under Scaling (30 sec max per round)
A. 12-16 DU
B. 30 sec Practice
CrossFit Group Class Programming Template (WK2/8)
Take a friend to the gym day featuring Toni and Katie E
Last Chance to sign up for the Kettlebell Seminar with Coach Avery
What You’ll Learn
We’ll start with a brief introduction to kettlebells, covering their history, rise in popularity over the last 40 years, and the various types of kettlebells available. You’ll also learn the key differences between sport-style and hard-style lifting and how these lifting techniques can translate to kettlebell exercises commonly performed in CrossFit workouts.
Key skills covered include:
- Kettlebell Swing and Variations
- Kettlebell Rack and Overhead Position (Fixation)
- Kettlebell Strict Press and Push Press
- Kettlebell Clean and Snatch
To wrap up, you’ll apply your new skills in a 5-minute multi-switch snatch (or half snatch) workout.
Who Should Attend This Seminar?
This seminar is designed for anyone looking to deepen their understanding of kettlebell training. Whether you’re a beginner learning proper form or an experienced lifter refining your technique, you’ll gain valuable insights to lift kettlebells safely, efficiently, and effectively.
This seminar is perfect for:
- Group class members looking to improve performance in movements such as overhead carries, cleans, overhead lifts, and high-volume swings.
- Members who train at home or follow individualized programming in Open Gym, and perform advanced skills like snatches and cleans.
Who is Coaching?
Avery, an IKSFA Level 2 Kettlebell Coach, brings over 14 years of experience competing in Kettlebell Sport. She holds multiple Master of Sport and Master of Sport World Class ranks across traditional 10-minute lifts, half marathons (30 minutes), and marathons (60 minutes). Avery has set national and international records and was the first American woman to compete internationally in the 16kg Snatch half marathon in Belarus. Recently, she became the first American woman to complete a 16kg Snatch marathon in competition.
Date and Cost
- Date/Time: Saturday, January 18th, from 1:15 PM to 3:15 PM
- Cost: $175 (Space is limited to 10 participants to provide personalized attention) If cost is a barrier, please email Avery at avery@wittkampphysicaltherapy.
com to explore options.
Additional Information
- Come prepared to move and work out! All levels are welcome
- If you experience forearm discomfort while holding kettlebells, consider bringing wristguards, wrist sweatbands, or similar protective gear to ensure comfort during the session.
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