Workout of the Day
STRENGTH
Bench Press
3×6-8, building or across
Notes
Take 2-3 warm up sets and then 3 work sets at the rep range listed. If you were doing bench press on floater strength days in the last cycle, look back to reference your numbers. Aim to leave 1-2 good reps in the tank on each set.
METCON
4 Intervals of:
AMRAP 2:00
6 Horizontal Ring Rows
12 Alternating DB Box Step Ups
Row for Calories in remaining time
Rest 2:00 between intervals.
Notes
Intent for today is a tough variation for you on the ring row, a heavy load that slows you down for step ups, and then sustainable but challenging effort on each row.
Ring Row: Full prescribed movement as shown in video with feet on bench, body parallel to floor at start and finish of each rep. Scale by placing feet to floor and adjusting the angle so you are doing a tough 6 reps in 1-2 sets.
Step Ups: 12 alternating, 6 each leg
24/20/16″
50/35/20# ea hand
Scale as needed so you can stand all the way up on the leg that is leading the rep, rather than having to put your other foot down on the box to assist.
CrossFit Group Class Programming Template (WK1/8)
CFSBK Hall of Famer Jack L back on the platform with coach Jeremy
Here’s a throwback pick of Jack back in 2009 when we were still in the Lyceum. Also pictured is Coach Jess Fox, Rebecca, Snip and Tamson (still a member!) hanging out after “Fight Gone Belated”
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