Workout of the Day
For Time
130m Run
26 Air Squats
26 Double Unders
270m Run
54 Air Squats
54 Double Unders
400m Run
80 Air Squats
80 Double Unders
Notes
Intent < 17 min
Run Scaling: If your average pace is over 10 min/mile, consider scaling to 130m/200m/270m. The 200m turnaround point is the far end of the green ramp/start of the mural.
Squats: 160 total reps. 160 opportunities to move consistently with impeccable mechanics through your best range of motion. If needed, scale to 20/40/60 for a total of 120 reps.
DU: 160 total reps. Scaling ideas: RD 1 / RD 2 / RD 3
A. 13/27/40 double unders
B. 30 sec / 60 sec / 90 sec practice
C. 40/80/120 single unders
ASSISTANCE
4 Rounds for Quality
5 Compression Sit Up to Pancake Stretch
5 ea Eccentric Single Leg Hamstring Curl on Slider
10-15 Lying DB Tricep Extensions
Notes
Hamstring Curl: Go as slow as possible on the way out to knee extension. A good goal would be 5 seconds!
CrossFit Group Class Programming Template (WK2/8)
Joe digging DEEP in this moment
GYMPROVEMENTS
The never-ending CFSBK home improvement project continues with some exciting changes and new equipment! First, Coach Brett rearranged the rowers, sandbag rack, and barbells in 608 to make better use of the space. We also added a second Ski Erg to 608, courtesy of a semi-permanent loan from CFSBK Hall of Famer Dan H. Lastly, we purchased two brand-new Assault Bike Pros for 608. Enjoy!
