Workout of the Day
FLOATER STRENGTH
A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have burpees, thrusters, and biking.
You may superset your main lift with another DB/KB or bodyweight movement.
unbroken 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
4 Rounds of:
1:00 Sandbag Bear Hug Hold
1:00 Row for Max Calories
1:00 Rest
Notes
Pick a heavy bag and row hard! In large classes today, part of the fun will be working on quick transitions with whoever you’ve teamed up with on equipment.
CrossFit Group Class Programming Template (WK5/8)
Welcome new Foundations Grads, Bren, Sara, Sujin and Lu (Yu’s mom!)
Event 10, Sandbag Ladder
One of the most exciting and epic events in CrossFit Games history. Back in 2022 Adrian Bozman programmed a Sandbag ladder for the Saturday night event. People were initially skeptical how exciting this would be relative to a barbell event, but no one really it would be a games classic event. The crowd in the stadium was absolutely electric as the sandbags got heavier and tested the raw strength of the field.
Chapters 00:00–07:44 Individual Women: Event 10 – Round 1 07:44–14:04 Individual Women: Event 10 – Round 2 14:04–20:38 Individual Women: Event 10 – Round 3 20:38–27:27 Individual Women: Event 10 – Round 4 27:27–35:09 Individual Women: Event 10 – Round 5 35:09–49:34 Individual Women: Event 10 – Round 6 49:34–57:00 Individual Women: Event 10 – Round 7 57:00–1:01:39 Individual Women: Event 10 – Round 8 1:01:39–1:08:10 Individual Women: Event 10 – Round 9 1:08:10–1:17:03 Individual Women: Event 10 – Round 10
1:17:03–1:22:15 Individual Men: Event 10 – Round 1 1:22:15–1:26:03 Individual Men: Event 10 – Round 2 1:26:03–1:30:41 Individual Men: Event 10 – Round 3 1:30:41–1:37:00 Individual Men: Event 10 – Round 4 1:37:00–1:41:30 Individual Men: Event 10 – Round 5 1:41:30–1:49:12 Individual Men: Event 10 – Round 6 1:49:12–1:56:46 Individual Men: Event 10 – Round 7 1:56:46–2:06:34 Individual Men: Event 10 – Round 8 2:06:34–2:15:38 Individual Men: Event 10 – Round 9 2:15:38–2:23:32 Individual Men: Event 10 – Round 10 2:23:32–2:32:49 Individual Men: Event 10 – Round 11 2:32:49–2:46:29 Individual Men: Event 10 – Round 12
Leave a Reply