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, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4
Notes
Tomorrow we have running, rope climbs, sandbag cleans, and handstands!
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: Aim to increase weight from what you did last week.
Squat/BenchDeadlift: The rep range is decreased by one rep this week. At least two of your work sets should be RPE 8/10 or higher, with just 1 solid rep left in the tank.
Athletes can superset their main lift with another bodyweight or DB/KB movement.
METCON
4 Rounds:
2:00 Row for Meters
2:00 Rest
Notes
We last did this workout on 7/16/24.
In full classes, you’ll be partnered up with someone on an erg. Take about 15-30 seconds to transition without stressing. You’ll reset your monitor each round for a fresh count.
If you know your 2K Row pace, use a similar 500m split in your first round. Then aim to sustain or increase your pace a bit each round. For example:
Athlete with a 2000m Row time of 8:36
Avg 500m Split = 2:09
Round 1 @ 2:09, aim for round 2 @ 2:07, round 3 @ 2:05, final round at 2:05 or lower!
CrossFit Group Class Programming Template (WK5/8)
Dutch on the Erg
Pro-Level Rowing Tips with Record Holder Morgan Davis
This great 7:00 video talks about setting up the damper, your foot straps and the basic execution of the rowing stroke. Even if you’ve done this a million times, it’s always beneficial to review the basics.
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