Sunday 7.20.25

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 6-8
B. Sumo Deadlift, 4 x 6-8
C. Bench Press, 4 x 6-8
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have cleans, DB power cleans, push ups, and shuttle runs.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE

Press & Sled Superset

3-4 rounds for Load & Quality
8-10 per side DB Twist Press
Rest 30 seconds
80′ Sled Push
Rest 60-90 seconds

Notes
3-4 rounds for quality, building in weight gradually on the press.

Twist press demands a lot of stabilization, so start light and make small weight increases each round.

Sled push make your first set a primer/warm up, then work with something heavy for your remaining rounds that you can move continuously for 80′ (with just a quick turnaround reset!)

CrossFit Group Class Programming Template (WK2/8)

Lee being a savage on yesterday’s OHS/Pull-Up workout. Savage is his actual last name 🙂