Workout of the Day
FLOATER STRENGTH
A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have back squats, double unders, and wall walks.
You may superset your main lift with another DB/KB or bodyweight movement.
Clean: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.
If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
METCON
For Time:
400m Run
24 DB Suitcase Reverse Lunges (Alternating) @ 50/35/20# ea
24 Abmat Sit Ups
270m Run
20 DB Suitcase Reverse Lunges
20 Abmat Sit Ups
130m Run
16 DB Suitcase Reverse Lunges
16 Abmat Sit Ups
Notes
Intent <12 min
Choose a heavy weight for the lunges today! The numbers listed per round are total reps, alternating legs each rep.
Run scale: 270/200/130m
CrossFit Group Class Programming Template (WK3/8)
Yana bringing out the pride swag for Murph 🏳️🌈
More work? Or a sip of water?
by CFSBK coaching alum Christian Fox (written in 2010)
You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.
In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.
Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.
Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.
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