Workout of the Day
STRENGTH
Back Squat
Heavy 5, then AMRAP @ 90%
Notes
In roughly 6-7 total sets, work up to a heavy set of 5 reps, then take your highest successful 5 rep weight, drop to 90% and perform 1 max effort set. The AMRAP should leave you with 1-2 reps in reserve.
Example:
45×10
95×8
125×5
145×3
– – –
155×5
165×5
170×5
– – –
155xAMRAP
Coaching Focus: Pacing between reps as your bar speed slows down.
METCON
For Time
60 Double Unders
20 Chest to Bar Pull-Ups
60 Double Unders
20 Chest to Bar Pull-Ups
60 Double Unders
Notes
Intent <10 min
Pull-Ups: Full volume is appropriate if you can do 6+ unbroken reps. If scaling, choose a challenging variation you can do in 2-4 quick sets consistently.
A. 10-15 CTB kipping
B. 10 Strict CTB
C. 10-20 chin over bar kipping
D. 10 Strict chin over bar
E. 10-15 Toenail Assist
DU: Scale so you spend no longer than 90 sec on the jump rope each time.
A. 30-60 DU’s
B. 60-90 sec practice
C. Orthopedic Modification: 20 Pogo Hops + 15 Ball Slams
CrossFit Group Class Programming Template (WK1/8)
Last Friday’s 5th Annual Strong Sets comedy show was a HUGE success!! We had over 85 people come out to the event! Thank you SO MUCH to Coach Katie, Danny, Maria and Courtney for putting on such an amazing event for our community. See you next year!
ICYMI: Programming!
Yesterday we posted Coach Whitney discussing the next 8 weeks of programming. Check out the video below for a primer. You can also see the video AND a text version via the programming link above the daily picture.
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