Workout of the Day
STRENGTH
A1. ATG DB Suitcase Split Squat
4 x 6-8 ea @ 3111
A2. DB/KB Pullover
4 x 8-12 @ 3011
Notes
On both of these movements, use your first set to dial in proper set up and tempo, then add load as technique allows.
ATG split squat: Goal is a vertical torso, relatively straight back leg, and full contact between hamstring and calf of front leg at the bottom of the rep. Some athletes will need to elevate their front foot a good amount to achieve this.
Rest as needed between exercises, around 1 min or so.
ASSISTANCE
3-5 sets of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back
Notes
Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull.
Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.
Track back to 11/17/24 or 11/25/24 for some guidance.
CFSBK Programming Calendar
CrossFit Group Class Programming Template (WK2/8)
Coach Whit answers questions during the Q&A session at our recent Nutrition for Health and Performance seminar.
As our Director of Training Whit works hard for the CFSBK community. Her responsibilities include leading group class programming, overseeing coaching staff education and development, being one of David’s many spiritual advisors, and creating learning opportunities for members—like this event. YAY Whit!
The ATG Split Squat
This single-leg exercise is a variation of the lunging archetype. By emphasizing a forward knee position, it strengthens the muscles, tendons, and ligaments in less commonly trained ranges, helping to improve mobility around the hip, knee, and ankle. Your coach will go through some progressions in class to find the best version for you.