Workout of the Day
6 Intervals of:
AMRAP 2 MIN
6 Strict Chin Ups
6 Devil’s Press (40/25# ea)
Max Reps Shuttle Runs in remaining time
Rest 2 min between intervals.
Note
Intent is to have at least 30 sec per round to complete shuttle runs. Scale load, volume of work, or movement complexity as needed.
Choose variations and/or weights that you can perform with good mechanics and consistent range of motion for all 6 intervals. Remove ego and adjust as needed.
Chin-Ups: If you have…
10+ unbroken, consider scaling up to Chest-to-Bar
6-10 unbroken, perform as RX’d.
2-5 unbroken, perform 3-4 reps
1 rep at a time, perform 2-3 reps
0 bodyweight reps, perform 6 foot assisted
*The chin-ups do not need to be completed in an unbroken set! For many, it will be good to break early and often so you still have plenty in the tank. Having equal rest to work today should allow more experienced athletes to push the edge here.
CrossFit Group Class Programming Template (WK6/8)
Manu and Sammy, the happiest training partners
CrossFit and Chronic Disease
Our CrossFit training methodology is aimed at “increasing work capacity across broad time and modal domains” which essentially means increasing your fitness. If you came to our “What is CrossFit? / Nutrition for health and performance” lecture a few months ago, we talked about this definition in detail but also touched on how increasing your fitness is a buffer against chronic disease. This part of CrossFit’s sickness, wellness, fitness continuum which describes how increasing our overall fitness pushes our biomarkers (see below) toward more favorable metrics and thus, helps protect us from commonly developed chronic disease like hypertension, for example.
The 5 Buckets of Death
In this 7:00 video, CrossFit Founder Greg Glassman divides various common causes of death into five categories: chronic, microbic, genetic, kinetic, or toxic. He discusses what how chronic diseases are unique and touches on their effect on people who transmitted covid 19 (this video was shot not long after the pandemic)
If this piqued your interest, this 45:00 video goes much deeper into the sickness, wellness, fitness continuum and CrossFit’s goal of combating sedentarism as well as over consumption of processed foods as it relates to hedging against chronic disease.
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