Tuesday 9.30.25

Workout of the Day

EMOM x 32 Min
A. 6 Shuttle Runs (40′)
B. 8-12 Kipping Pull-Ups*
C. 12/9 Cal Bike -or- 15/12 Cal Row
D. 40 sec Ring Plank

Notes
With 8 rounds of work and no rest minute, many athletes will need to scale this workout to make the output sustainable. Remove ego and set yourself up for success today.

The main training goal here is to work efficient kipping pull-up technique. If you’re building mechanics and consistency with this, break your reps in to smart sets right away. If you start to lose range of motion or form degrades, reduce volume of reps per minute. If you are already technically proficient, push for bigger unbroken sets.

Your first two rounds should be a manageable amount of work to complete in ~40 seconds per minute. As you fatigue, effort will need to increase and that time may stretch a bit.

Shuttle Run: Each rep is “down and back” across the tape lines, 40 feet. Complete 6 “down and backs” for a total of 240 feet. If you prefer, just count each time you turn around and count to 12! Touch both feet and 1 hand down on the far side of the line on each turnaround.

*Pull-Ups:
RX+ 4-6 Bar Muscle Ups or 8-12 Chest-to-bar Pull-Ups
A. 8-12 Kipping
B. 4-6 Strict (bodyweight)
C. 6-10 Foot or Band Assisted Strict

CrossFit Group Class Programming Template (WK4/8)

Colleen post 70 mile bike ride!! We love to see it!!

🔮Tonight is the first gathering of COVEN🔮