Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 3×4-6
D. Bench, 3×4-6
E. Deadlift, 3×4-6
Notes
Tomorrow we have power clean and jerks, clean deadlifts, and overhead pressing.
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.
METCON
EMOM X 12 MIN
A. 15/12 Cal Row or Bike
B. 40 sec AMRAP Shuttle Runs
C. 15 Kipping Pull-Ups OR Toes to Bar
Notes
Intent is that you have about 20 sec to rest/transition from station to station throughout. Scale back calories or reps to stay consistent!
Stay tuned in on the row. Are you pulling early with your arms? Are you letting your seat slide in too close to your heels? Keep an eye out for theses common faults (and others) and work to improve your efficiency rather than zoning out.
Gymnastic Scaling: 15 reps per round is appropriate if you have 10+ unbroken when fresh. Reps should be completed in 1-3 sets. Scale as needed.
Pull-Ups:
A. 8-12 Kipping
B. 8 Strict, Foot Assisted, or Band Assisted
Toes to Bar:
A. 8-12 Kipping
B. 8 Strict TTB or Knee to Elbow
C. 15 Kipping Hanging Leg Raises (toes above hips)
CrossFit Group Class Programming Template (WK2/8)
Jake taking his rest day inside the gym
Diapers & Dumbbells Testimonials
Check out these three wonderful testimonials from from of our D&D moms. This class is spread through word of mouth so please share with any new parents you may know!
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