Workout of the Day
STRENGTH
A1. 4×6 Barbell Good mornings
A2. 4x6ea DB Reverse Lunges
Notes
Today’s focus is posterior chain and single-leg strength. After a warm up set or two on the barbell, complete 4 sets of each as a superset. Rest about 60-90 seconds between A1 and A2, and about 1:30-2:00 between full rounds.
Good Mornings: Aim to go heavier than week 2, but only if you can keep a rigid, braced trunk, extended back, and controlled hip hinge.
DB Reverse Lunges: Suitcase style. Go heavier than week 1. Keep balance and smooth control through full range of motion, with the back knee touching the floor lightly on each rep.
METCON
6 Rounds For Time
12 KB Swings (70/53#)
12 Box Jump Overs
Notes
This is a short, powerful workout! Push the pace but keep form sharp and make sure you’re organized for each box jump.
KB Swings: Aim for unbroken sets of 12 with a heavy bell. Drive through the hips, keep shoulders back, and let the bell float.
BJO: Two foot take off, then athletes must step down to the other side of the box. You may face one side of the box or position yourself horizontally to it, and you must travel over to the opposite side. Scale by reducing height of the box. Modify if needed by stepping up to and over the box with both feet.
Move steadily, minimize rest, and keep transitions quick.
CrossFit Group Class Programming Template (WK6/8)
Welcome Foundations grads Karl, Vicky, Ellen and Cole!
Good Mornings with Jeff Nippard
Here is a great, medium length (7:00) video reviewing the muscles trained and technique for barbell good mornings, one of today’s primary lifts.