Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, 6-10 sets x 1 rep
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2
Notes
Tomorrow we have power clean and jerks and burpees.
C&J: Start light and build in weight to a relatively heavy single or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages. If things are feeling crisp, go for a new 1 rep max!
Lunges: Use the same weight as last week for 2 extra reps per set today. Rest between sides as needed.
Squat/Bench/Deadlift: For the final two weeks of this cycle we will be doing doubles! You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8/10 or higher, with 1 rep left in the tank.
Athletes can superset their main lift with another bodyweight or DB/KB movement. Strict pull-ups or chin-ups are a great choice today.
METCON
AMRAP 7 MIN
7 Chest to Bar Kipping Pull-Ups
14 Box Jumps (24/20/16″)
Notes
Intent: 5+ Rounds
Pull-Up Scaling: Choose a variation you can perform in 1-2 sets consistently.
A. 4 CTB
B. 7 Kipping Chin Over Bar
C. 4 Strict, bodyweight
D. 4 Strict, toe assist
Box Jump: Scale to a height that allows you to “cycle” your jumps relatively quickly today, being sure to reach full knee and hip extension atop the box. Rest at the top of the rep, step down from the box, and use the second foot hitting the floor as your springboard to jump back up!
CrossFit Group Class Programming Template (WK7/8)
Sam, Brenna and Farzane color coded with their air bikes!
Saturday, May 10th: Butterfly Pull-Up Clinic
Leave a Reply