Sunday 8.10.25

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 barbell assistance work and three position snatches.

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

METCON

“Annie”

50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Notes
This is a classic CrossFit benchmark workout! Track back to your training notes from 11/12/23.

Intent < 12 min. Scale as needed so you can finish your version of the workout within this timeframe.

Jump Rope
RX+ Unbroken Doubles!
A. 50-40-30-20-10 DU (150 reps)
B. 40-30-20-10-5 DU (105 reps)
C. 25-20-15-10-5 DU (75 reps)
D. 75-65-45-35-25 Single Unders (245 reps)

Sit-Ups
Start each rep with the fingertips touching the ground behind you.
Finish each rep with the shoulders over the hips and the spine extended.

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CrossFit Group Class Programming Template (WK5/8)

CrossFit is for every-body! Here are Suzie (16 weeks pregnant) and Nicole (30 weeks pregnant) after Saturday group classes. We can always find modifications to keep you moving, safe and having fun at the gym!

Noah Ohlsen takes on “Annie”