Workout of the Day
FLOATER STRENGTH
A. Front Squat, Heavy Single
B. Romanian Deadlift, 3 x 6-8 @ 3111 tempo
C. Push Press, 4 x 5 @ 70% / RPE 7
D. Weighted Chin-Up, Heavy Single
Notes
Tomorrow we have front squats, wall ball shots, air squats, and box jump overs.
The front squat is intended as a heavy, quality rep, not an all out 1 rep max test. Build some confidence under challenging load, but call it before form breaks down.
You may superset your main lift with another DB/KB or bodyweight movement.
Chin-Up Progression: Choose something difficult for you that allows for consistent mechanics and full ranges of motion.
A. Work up to a heavy single (in about 6-8 total sets)
B. Perform 4-5 Sets x 1-3 Reps or Negatives at bodyweight
C. Perform 4-5 Sets x 5 Reps of Box Pike or Foot Assisted Chin-Ups
METCON
EMOM x 15 MIN
A. 40 sec Max Reps Shuttle Runs (40 feet)
B. 40 sec Farmers March
C. 40 sec Max Reps Straight Leg Sit-Ups OR Toes to Bar
Notes
Shuttle Runs: One “rep” = 40 feet (2×20′ lengths, or down and back)
March: Use two heavy KBs that challenge your grip. Stand tall and stay balanced as you march steadily in place. If you are not coming to class tomorrow and want to challenge your upper back strength instead, perform a dual KB front rack march.
Sit-ups: Each rep starts with the fingertips touching the floor overhead and finishes with fingertips touching the toes. If needed, scale to touch as far forward as your mobility allows. Athletes with strict or kipping toes to bar can elect to do that movement today (but not recommended if you came to class yesterday).
CrossFit Group Class Programming Template (WK1/8)
Welcome new Foundations Grads Laura, Emily and Valetina!
Leave a Reply