Workout of the Day
STRENGTH
Front Squat
3-3-3-3-3
Notes
Take 2-3 warm up sets and then 5 work sets with the front squat today. Use a slower-down, faster-up tempo. Build towards a heavy triple, leaving 1 rep in reserve.
ASSISTANCE
4 Rounds For Quality
6-10 Strict Toes to Bar
12 Alternating Single DB Box Step Ups
1:00 Arch Hold
Notes
TTB: It’s highly likely that we’ll see some kipping toes to bar in this week’s Open Workout. Use today to dial in your strict mechanics or if you prefer, use it as practice time to iron out your kip. If choosing kip practice, be mindful of your hands (no tearing!) and keep the sets small.
TTB Options
A. Partial ROM Strict TTB
B. Strict Knees to Elbows
C. Incline Strict TTB
D. Kipping TTB Practice Time!
Box Step Ups: Use a single DB held behind the neck, front rack, or goblet style. Alternate legs for 12 total, 6 each. Fully extend knees and hips at top of each rep.
CrossFit Group Class Programming Template (WK2/2)
Nate and Matt pulling and pushing during 25.2 Friday Night Lights
Since this blog will be set to post before the submission window, we’ll have the CrossFit Open leaderboard results posted on Wednesday. You can also check the live leaderboards here.
Front Squat Bar Placement
Check out this helpful 1:00 video on correct placement of the arms and bar on Front Squats