Workout of the Day
STRENGTH
Sumo Deadlift, 4 x 6, across
Notes
For the past two weeks, we’ve been building up through our sets to find our working weights.
If you were here last week, use those weights to perform sets across at an RPE of 8/10. You’ll likely use a load from sets 2-4 from last week, depending on how heavy you went.
If you have missed the last two exposures, build to a heavy set of six reps, leaving 1-2 reps in reserve (RIR). Prioritize form throughout, especially if you’re newer to this lift.
ASSISTANCE
3-4 Rounds for Quality:
:30 L-Sit
65m each arm Single Arm Farmer Carry (Heavy)
6-8 each leg Cobra Rear Foot Elevated Split Squat @ 41×1
Notes
Work up through the triplet trying to go a little heavier each round on the carry if possible.
The Cobra Rear Foot Elevated Split Squats are intended to challenge your balance and mobility. Note the LONG tempo for each rep with a pause at the bottom and top of the movement.
L-Sits: Scale by accumulating time in shorter sets with quick rest between, tucking one or both legs in, or elevating to a matador hold.
CrossFit Group Class Programming Template (WK3/8)
Nourish yourself with movement, community and kindness at CFSBK
10:15 L-Sit World Record
Does accumulating :30 in an L-sit feel like an eternity? Maybe even impossible. Check out women’s WR holder Stefanie Millinger holding a Floor L-Sit for over 10:00. YEEESHHH
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