Workout of the Day
FLOATER STRENGTH
A. Front Squat 4×3 @ 85% – 88% / RPE 8-9
B. Bench Press 4 sets x 10-15 reps
C. Deadlift, 4×5 @ RPE 7-7.5
D. Split Jerk, 4 sets x 2-3 reps @ 75-80% / RPE 7-8
Notes
Tomorrow we have front squats, power cleans, and running.
You may superset your main lift with another DB/KB or bodyweight movement.
Deadlift: This is the same rep scheme as week 3. If you came to that class try to work a little bit heavier than that day.
Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!
TEAM METCON
20 Rounds for Time
10 Ball Slams
100′ Sled Sprint
Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.
Use light weights today. Almost all athletes will get the most effective workout today by using an empty sled. Practice cycling your ball slams efficiently and then… sprint!
CrossFit Group Class Programming Template (WK5/8)
The Fit55 crew and Avery all smiles on the air bikes (not for long)
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