Workout of the Day
For Time
1,000m Row or 2,000m Bike
30 Alt Single Leg Squats (Pistols), 15 ea
40 Tuck-Ups
500m Row or 1,000m Bike
400m Single Arm KB Suitcase Carry, 32/24g
500m Row or 1,000m Bike
40 Tuck-Ups
30 Alt Single Leg Squats (Pistols), 15 ea
1,000m Row or 2,000m Bike
Notes
Intent for today is a longer duration, steady effort workout. Time cap is 32 min.
In full classes, athletes will pair up to share an erg and a bike and can decide who starts where. We suggest you each do at least one longer segment and one shorter segment on each machine. Example: Athlete A 1000m Row, 1000m Bike, 500m Row, 2000m Bike.
Single Leg Squat: If scaling, choose a variation that challenges you, but allows you to keep the bottom heel grounded, the knee aligned over the center of the foot, and good control throughout the rep:
A. With plate under heel and/or holding the foot
B. Foot Wrap
C. Elevated on a box
D. Single Leg Squat to box/bench with plate press ou
Carry: Choose a relatively heavy KB that will challenge your grip and core stability. Keep a good torso position while moving quickly to get the work done! Change arms as often as needed/desired and do your best to keep making forward progress!
CrossFit Group Class Programming Template (WK6/8)
Image by Kess B
The 5th Annual Wet Hot American Throwdown returns!
Our favorite partner throwdown is back! This event isn’t about the leaderboard – it’s about community, camaraderie, and good ol’ fitness fun. Not sure about competing? No worries! This event is all about coming together, breaking a sweat, and cheering on our awesome gym mates. Spectators are highly encouraged, so even if you’re not competing, come out and join the fun!
Sign-up: Register your team here!
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