Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. (2 Squat Cleans + 2-4 Front Squats) x 4-6 Sets
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6
Notes
Tomorrow we have overhead squats, double unders, heavy deadlifts, and biking. If you are coming to class tomorrow, deadlifting today is not recommended!
The lifts can be sets across or building. The rep scheme for the bench press is the same as it’s been all cycle. We have a rep range decrease today on the back squat, strict press, and deadlift, so aim to increase load, working with about 1 rep in reserve on the work sets.
Clean Complex: Beginner lifters: work with light to moderate load and aim for consistency. Int/Adv lifters: start at 50-60% and build by about 5% each set. Feel free to use “wave” loading as well!
METCON
AMRAP 3:00
10 Kipping Toes to Bar
5 Shuttle Runs (40′)
Rest 3 Min
AMRAP 3:00
10 Kipping Pull Ups
5 Shuttle Runs (40′)
Notes
Intent 3+ rounds per AMRAP. These are short intervals, so you need to hit the ground running (literally!) on this one.
Scale volume on the gymnastics movement to a number you can do consistently unbroken or in two quick sets.
For example, if your max effort set is 8 reps, a good strategy is to do 6 reps per round and push to stay unbroken throughout. If your max is 10-12, then you might keep 10 reps each round, but plan to break 6+4 from the beginning.
Further Gymnastic Scaling:
TTB: Kipping Knees to Elbows, Kipping Hanging Leg Raises, Sit Ups
PU: Jumping Pull Ups, Banded Pull Ups (5/round), Ring Rows
Shuttle Run:
1 Rep = 40′ = 20′ down and 20′ back.
Complete 5 reps, or scale to a number you can finish at a tough effort pace under 40 seconds.
CrossFit Group Class Programming Template (WK5/8)
CFSBK Alumni Mel L rocking her skull and bones tank while training Muay Thai in Thailand
How should I approach my heaviest lifts when my technique starts to deviate?
Here’s a segment from a recent What is CrossFit event we hosted at the gym. In this Q&A portion, a member asks how far he should push on a lift if he feels his technique starting to falter. This answer applies primarily to compound lifts like the squat and Olympic lifts rather than isolation exercises, which can be taken to failure much more safely.
Takeaways/Additional points:
- With compound lifts, you don’t need to go all the way to failure to reap most of their benefits. Leaving 1–3 reps in the tank on the big lifts is sufficient.
- Technique and safety exist on a spectrum. Part of being a robust human is the ability to buffer slightly suboptimal technique on your heaviest and final reps. Coach David visualizes this as:
- Green zone: Joint positions and bar paths are on point.
- Yellow zone: Some deviation occurs, but you’re still in control, and nothing crazy is happening.
- Red zone: You’re no longer in control of the lift, and weaknesses or imbalances create unproductive and potentially dangerous positions under load.
- Being relentless with technique on lighter, easier reps improves your ability to maintain position under heavier loads. Treat the empty barbell like a work set.
We will be hosting another free member event where we just focus on nutrition on March 22nd from 1:30-3pm.
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