Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5
Notes
Tomorrow we have hang squat cleans and handstand push-ups.
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 load as last week, now for 2 more reps per set.
Squat/Bench/DL: We have a decrease in volume this week, so aim to work a bit heavier today. You can do sets across or build, but at least two of your work sets should feel like at least an 8/10 RPE.
Athletes can superset their main lift with another bodyweight or DB/KB movement. Strict chin-ups or pull-ups are a good option as they are not otherwise in the program this cycle.
METCON
For Time:
30 Box Jumps @ 24/20/16″
40 Alternating Renegade Rows @ 40/25/17.5#
50 AbMat Sit-Ups
40 Alternating Renegade Rows
30 Box Jumps
Notes
Intent <10 min
Box Jumps: Choose a height that allows you to cycle your reps relatively quickly. As the second foot steps down from the top of the box, be ready to drive right back up. Scale to a lower box if needed. Substitute step ups if you have an orthopedic injury that doesn’t allow you to jump to a 6″ box.
Renegade Rows: 40 total alternating reps, 20 each side. Moderate load you can complete a big set with… possibly even go unbroken if endurance allows. Maintain midline stabilization throughout: keep a solid plank position with a wide foot stance and stable hips. Resist the urge to break, pike, or tip from side to side.
CrossFit Group Class Programming Template (WK3/8)
CFSBKers learning some new shapes and skills during Aerial Exploration with coach Suzanne-Michelle
How to Grocery Shop with Alan Thrall
This is a great video from Alan Thrall where he discusses how he purchases groceries and then makes 8 simple meals that support health and performance.
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