Workout of the Day
3 Rounds For Time:
30 Push-Ups
30 Alternating Single DB Box Step Ups
800m Run
Notes
Intent ~18-24 min. Today’s workout is straightforward, but not easy. Work with integrity on your push-ups, grind through the step ups, and find your own threshold of intensity on the run.
Push-Up Scaling: If you have…
> 10 reps unbroken, full volume is appropriate
5-10 reps unbroken, scale to 15-20 total reps per round
1-4 reps unbroken, scale to 5 reps from the floor + 15 elevated reps per round
0 bodyweight reps, scale to an elevation height that you cannot do more than 8-10 reps at a time with and do 20 reps per round.
Step Ups:
24/20/16″
+/50/35/20#/-
Scale as needed so you can stand all the way up on the leg that is leading the rep, rather than having to put your other foot down on the box to assist. Hold the DB either goblet, front rack, or behind-the-neck style.
Run: < 5 min
A. 550m
B. 4 Min Alternating Run/Walk, in 30-45 sec segments
CrossFit Group Class Programming Template (WK5/8)
The first Tuesday of every month is our training staff meeting. We do a little go around to check in on everyone, then updates on news and notes around the gym, discuss the group class programming and then have 1-2 training related topics or practicals. In yesterday’s meeting we discussed the valsalva maneuver/bracing sequence, how we coach and cue it as well as common errors we’ve seen. The goal is to always improve the member experience by learning from each other.
Leave a Reply