Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Squat Cleans + 2-4 Front Squats) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8
Notes
Tomorrow we have sandbag holds, sled pushing, and some choices around rig work and biking/runing!
The lifts can be sets across or building. The 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.
Clean Complex:
Beg: Light to moderate load and aim for consistency in positions and range of motion.
Int/Adv: Start at 50-60% and build by about 5% each set. Feel free to use “wave” loading as well!
METCON
5 Rounds For Time:
8 Single Arm Chainsaw Row – L arm
8 Single Arm Chainsaw Row – R arm
16 Abmat Sit Ups
16 Russian KB Swings
Notes
Intent <13 min
Ideally use 1 Kettlebell for the whole workout. If you’re between weights on the row, a DB can also be used.
CrossFit Group Class Programming Template (WK3/8)
Welcome recent Foundations grads Nabil, Eric, Ryan and Khalid!
The Chainsaw Row
Today’s workout includes some Chainsaw Rows. This row variation braces against the front leg and includes a little more trunk rotation than more traditional variations.
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