Workout of the Day
STRENGTH
2-2-1-1-1 Reps for max load of:
Hand over hand rope pull
Sled Push back
Notes
Pull the sled hand over hand then push it back to the start, perform two sets of 2 reps then three to four singles trying to add weight each set.
The load should never be so heavy that it stops moving during your pull or push, but go for it.
PARTNER METCON
10 Rounds for time of:
3/2 Wall Walks
16 DB Deadlifts
Notes
Partners alternate complete rounds until each person has completed 5. This workout should be around 10-13 minutes with each round taking about 1-1:20. Scale volume on wall walks to 2 reps or cap it at 8 rounds.
Deadlift +/50s/35s/20s/-
CrossFit Group Class Programming Template (WK3/8)
Sound Bath at last Tuesday’s COVEN
Hand Over Hand Sled Pulls
The first two weeks of this cycle we focused on pull-ups and chin-ups for our pulling strength, today we’re working with sleds and rope pulling in the horizontal plane. The intention of this variation is to keep the load in the arms and lats, not by heaving the sled back with hip extension. The :30 video below shows exactly what we’re looking for today. Can you pull more than 400lbs???
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