Wednesday 9.24.25

Workout of the Day

STRENGTH

A1. 3×6-8 Barbell Romanian Deadlifts @ Tempo 3111
A2. 3x8ea Goblet Box Step ups

Notes
After 2-3 warm up sets on the barbell, perform the two movements as a superset, resting about a minute between each.

RDL: This is the same rep/tempo scheme as Week 1. Aim to go a bit heavier. Use a regular grip or hook grip for as long as possible.

Step Up: Choose a box that puts your thigh relatively parallel to the floor, rather than a higher box and “below parallel” depth. Challenge yourself on the loading at this mid-range. Minimize push off from the bottom leg as much as possible. Complete all the reps on one side before changing to the other side. You may keep your foot on the box throughout the set or take it off and step it back up, athlete’s choice.

METCON

5 Intervals of

In 1:30
6 Horizontal Ring Rows
12 Box Jumps (24/20″)
Max Calorie Bike

Rest 1:30

Notes
Intent is to have at least 30 seconds on the bike each round. Scale one or both of the first movements as needed to achieve that consistently.

Ring Rows: RX’d version is feet on bench with body completely parallel to floor in start position. Maintain solid plank position throughout and resist the urge to kip the movement or use momentum as fatigue accumulates. Scale by placing feet on the floor and choosing a very difficult angle for 6 unbroken reps, possibly breaking into two quick sets in later rounds.

Box Jump: Scale height of the box as needed to jump today. Fully extend the legs and hips at the top of each rep. Work on cycling reps efficiently: pause briefly at the top to get balanced and stable. Step one foot down, and as the second foot touches the floor jump immediately back to the box. The place to rest or re-group is at the top of the box, not the floor.

CrossFit Group Class Programming Template (WK3/8)

Grace securing that bag

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