Workout of the Day
FLOATER STRENGTH
A. Front Squat, 4×5 @ 65-70%
B. Rear Foot Elevated Split Squat, 4 x 6-8
C. Push Press, 5×3 @ 75-80%
D. Weighted Matador Dip, 3-3-3-3
Notes
Tomorrow we have pull-ups and thrusters.
You may superset your main lift with another DB/KB or bodyweight movement.
Squat: If you don’t have a good feel for percentages yet, work to RPE 5-6 for 4 sets of 5 reps across. You should have multiple good reps in the tank on each set.
Dips: If you missed Tuesday’s workout and have the ability, find a heavy 3 weighted strict dip. You could also work on bodyweight, banded, or foot assisted reps.
METCON
3 Intervals of
3 Min Row for Max Meters
Rest 3 min between Intervals
Notes
While simple, this workout will be potent if approached correctly. Focus first and foremost on your technique, not just your effort.
Aim to work at what feels like 85% of your aerobic threshold on the first interval. Another way to guide yourself is by picking a pace you think you could actually hold for closer to 5-6 minutes straight if you needed to.
On interval two, sustain that pace with the goal of achieving a similar meters “score.” On interval three, push a little harder and see if you can squeeze out a bit more!
CrossFit Group Class Programming Template (WK2/8)
Rickke Front Squatting, circa 2013
Interested in Competing with the CFSBK Strong(wo)man team?
Attention CFBSK lifters! The CFSBK Strong(wo)man Team is growing, and we are sending 5 athletes to compete on November 8th in Newcastle, DE (check out the novice category weights for what your division would be attempting).
If you’ve ever been curious about competing, please reach out to coach Cara. Even if you’re not in Mythic Strength, Cara can facilitate prep and programming on an individual basis. Strong(wo)man is an incredibly fun and rewarding sport, and you might just discover your new favorite hobby.
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