Workout of the Day
FLOATER STRENGTH
A. Front Squat, 6 x 2 @ 80% – 85% / RPE 7-8
B. Deadlift, 5 x 3 @ RPE 7-8
C. Split Jerk, 4 x 3 @ 70-75% or RPE 6-7
D. Tempo Matador Dips, 4 x 6-10 @ 30×1
Notes
Tomorrow we have front squats, running, chest to bar pull-ups, and overhead squats.
You may superset your main lift with another DB/KB or bodyweight movement.
Dips: If 10 reps at bodyweight on the tempo is no issue, add load. If needed, use a band or foot assistance that allows for at least 6 reps at a time, again maintaining tempo.
METCON
For Time
15-12-9 Calorie Row
9-12-15 Burpees over the Erg
Notes
We did this workout on August 9, 2024.
If you can very comfortably row 20 calories in 1 minute, scale up the row calories to: 21-15-9. Burpee rep scheme remains the same (9-12-15).
Intent is < 6:00. This one is quick and dirty, and provides a perfect opportunity to push yourself. Scale as needed to achieve a high intensity effort from start to finish!
Scale A
12-10-8 Calorie Row
8-10-12 Burpees over the Rower
Scale B
12-10-8 Calorie Row
8-10-12 Burpees
CrossFit Group Class Programming Template (WK5/8)
On Wednesdays we wear white!
(This photo of Cara, Charlie and Steph was from Friday, but I couldn’t think of a cute caption)
On Intensity
Here’s a note from the CrossFit Journal about working with intensity in your training coaches Whit and Erick wanted to share with you
“As important as intensity is, it is even more important to understand the application of it. The level of intensity at which a person works needs to be appropriate relative to their physical and psychological tolerances. That is, the intensity at which someone should work is always and only relative to that individual. As long as someone is working near the limits of their capacity, they will find the same increased benefits from the program whether they are an elite athlete or simply trying to maintain functional capacity for independent living. The important metric to track is not the absolute output of the athlete but rather their output today relative to what they were capable of last week, last month, or last year. If the relative intensity is rising over time and across many different workouts, it follows that the athlete is becoming fitter.”