Workout of the Day
FLOATER STRENGTH
A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×4-6, building or across
D. Deadlift: 3×4-6, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have back squats, single leg RDLs, sandbag holds, and biking or jogging.
Athletes may superset their main movement with another DB/KB or bodyweight exercise.
Snatch: 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.
Pull-Ups: 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 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
ASSISTANCE
3-5 sets of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back
Notes
Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull or push.
Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.
CrossFit Group Class Programming Template (WK4/8)
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A friendly and familiar face at CFSBK Paul B tells finishes yesterday’s workout and tells us about his recovery from a recent heart attack. Amazing!
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