Workout of the Day
FLOATER STRENGTH
SA DB Row 4×8-10e
Bench Press 3×5-8
Back Squat 3×8-10
1 Power Clean + 1 Push Jerk
Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.
Tomorrow we have HSPUs, Lunges and row
METCON
1/2 “Cindy”
AMRAP 10:00
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats
Notes
Today we’re doing a 1/2 time domain version of the benchmark “Cindy”. Goal would be 6-10+ rounds in the 10 minute window. Pull-ups should be 1-2 sets, push-ups 1-3 and squats unbroken. Aim for virtuosity in your movement quality on these basic calisthenics.
Push-Ups
Mature, knee push-up, elevated on box
Kipping Pull-Ups
5/3 Kipping Pull-Ups
5/3 Strict
5 Ring Rows, banded or jumping
CrossFit Group Class Programming Template (WK3/8)
Some of our beloved Fit55 crew socializing before class
Push-Ups Standards and Virtuosity
Today’s workout contains 3 calisthenic movements. 6-10+ rounds is possible in this workout which provide ample opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements. Will your first push-up look like your 50th? Will your 75th air squat include planted heels, full depth and a neutral spinal position? Range of motion is only one component of functional movement. When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing. Soft technique builds soft athletes. Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”. Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!
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