Wednesday 4.30.25

Workout of the Day

STRENGTH

A1. Back Rack Reverse Lunge
3 x 8 ea, Across

A2. Incline Dual DB Row
2 x 8-12, 1 x Max Effort

Notes
Lunges: This is our final week of this variation. The intent is to use the same weight as in Week 5, but now adding two more reps per set. Take 2-4 warm up sets to get to work weight and then perform 3x8ea across. You may re-rack the bar and rest between sides. Up to 30 sec is a good guideline.

Rows: Use a controlled tempo on the descent of each rep. Hit 1 lighter warm up set and then perform 3 work sets. If you are able to do 12 reps in set 1, then add weight for set 2. On your third work set, go for as many reps as possible at that weight, to failure!

METCON

“BASELINE”

For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Notes
Track back to 12/16/2024! Can you hold the movement standards and beat your previous time?

Intent: < 7 min. Start at the top and work your way down. Pull ups can be strict or kipping, athlete’s choice.

Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion. #DavidIsWatching

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CrossFit Group Class Programming Template (WK7/8)

Kaushal on a Farmer’s Carry relay during Coach Cara’s Mythic Strength program

“Baseline”

Today’s metcon is a workout that’s been around the CrossFit world for a very long time. Some affiliates use it as their introductory workout to CrossFit, some use it as a regular benchmark and others use it around the beginning of the year. What’s nice about this workout is that’s fairly accessible to most people and hits all major muscle groups and is easy to push on!