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 power clean and push jerks, clean deadlifts, and presses.
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.
We have a decrease in volume on the rep range for squat, bench, and deadlift, 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.
PARTNER METCON
AMRAP 12 MIN
4 Strict Chin Ups
40′ DB Walking Lunge @ 50/35/20# ea hand
80′ Sandbag Bear Hug Carry
160′ Shuttle Run
Notes
“You go, I go” style. Partner A completes chin-ups, then Partner B completes chin-ups, A lunges, B lunges, etc.
Lunge = 2 x 20′ segment
Carry = 4 x 20′ segment
Run = 8 x 20′ segment
Chin Up Scaling
RX+ 4 Strict CTB Chin Ups
A. 2-3 reps
B. Foot or Band Assist
Sandbag: Go heavy!!!
CrossFit Group Class Programming Template (WK3/8)
Kiely and Alena at synced up on deadlifts
1-20 Reps of “Linda” aka The Iron Triathlon with Jason Khalipa and Dan Bailey
“Perennial Games competitors Jason Khalipa and Dan Bailey complete the “Iron Triathlon,” an ascending ladder of deadlifts at 1.5x bodyweight, benchpress at bodyweight, and cleans at 0.75x bodyweight. They complete one rep of each movement in the first round, two reps in the 2nd, three in third, etc. Until they reach 20 reps of each movement.”
This is an insane amount of volume, 210 reps of each movement. Below is the full video, here is a 5 minute version of the workout.
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