Workout of the Day
FLOATER STRENGTH
A. Back Squat, 4 x 6
B. Sumo Deadlift, 4 x 6
C. Bench Press, 4 x 6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have handstand push-ups, toes to bar, and heavy deadlifts.
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
METCON
For Time
21 Sandbag Squats
130m Run
15 Sandbag Squats
270m Run
9 Sandbag Squats
400m Run
Notes
Intent < 9 min
Choose a heavy sandbag weight that you can move in good form through a full depth squat, completing the round of 21 reps in 1-3 sets.
CrossFit Group Class Programming Template (WK3/8)
The queen and king of CFSBK Pilates, KH and Frank! KH was our first in house pilates instructor who originally joined the gym in June of 2010 while Frank is our current instructor and has been a member since 2013.
Sandbag Bearhug Squats
This variation on the squat pattern uses a heavy sandbag for loading. Depending on the implement chosen (barbell, kettlebell, dumbbell, sandbag, etc.) and loading position (back, shoulder, front, goblet, Zercher, etc.), different demands will be placed on the body during the exercise. A hallmark of a sandbag is its large and unwieldy nature. In today’s bearhug squats, the load is carried in front, which will not only challenge the legs but emphasize the contribution of the midline and posterior chain to maintain posture. The unconventional carry also will be uncomfortable, which helps build a little grit and mental toughness—staples of sandbag work.
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