Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 4x6ea
C. Front Squat, 3×4-6
D. Bench, 3×4-6
E. Deadlift, 3×4-6
Notes
Tomorrow we have bike, power snatches, and burpees.
C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.
Lunges: Use same or slightly heavier load if you did this last week.
Athletes can superset their main lift with another bodyweight or DB/KB movement. Strict chin-ups or pull-ups are a good pairing with lunges/squats, and they are not specifically in the program this cycle.
METCON
“Karen”
For Time
150 Wall Ball Shots (20#/10′, 14#/9′)
Notes
This classic benchmark contains a high volume of a light weightlifting movement. Work with integrity in holding the standard today.
Choose a load and target height that allows you to hang on for large sets. That being said, pacing and strategic rest periods will be required to log your best time.
Intent < 12 min
Scaling Option A
150 wall-ball shots (14#/10′, 10#/9′)
Scaling Option B
75 wall-ball shots (10#/8′, 6#/8′)
CrossFit Group Class Programming Template (WK2/8)
Coach Avery and her client Graeme doing some single arm pulls on the cable machine. Graeme also did the gym a solid and helped cut some of the new boxes we got to 16″s (they originally only came in 20″ and 12″ so we had to modify some 20s.) It takes a village!!!
Wall Ball and Karen
Check out this vintage CrossFit video (4:00) discussing Wall ball technique and today’s benchmark workout. If you’re doing 150 of anything you want to be as EFFICIENT as possible, especially when there’s a projectile involved!
Aerial Exploration this Saturday!
Let’s hang from the ceiling! All levels welcome. This is a taster class involving a variety of aerial apparatuses and beginner level exploration taught by coach Suzanne-Michelle. If you’re curious, this class is for you! Included will be 2 styles of aerial pole, a giant squiggle (exactly what it sounds like) , Lyra hoop, and an aerial hand loop. Come find your inner monkey!
Date: March 29, 2025
Time: 2:30 PM to 3:30 PM
Price: $35
Sign up here
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