Workout of the Day
PARTNER METCON
12 Rounds for time of:
8 Strict HSPUs (or Barbell Press)
12 Reverse Lunges +/50s/35s/25s
16/12 Cal Row
Notes
This workout will take around 25 minutes with each person alternating complete rounds until 12 total (6 each) have been completed. Each round should take around 2:00. Rounds need to be completed in under 2:30 consistently in order to finish under the 30 minute cap.
HSPU/Press (:20-:30)
Choose the exercise that will give you better workout.
Press loading should be around 95/75/65/45/- and be challenging but unbroken. modify to push press if you hit a wall mid set.
HSPU
+ Deficit/Full ROM Strict/1-2 Abmats Strict/Kipping (no box piked or negative)
Scale to 6 or even 4 reps if needed.
Lunges (:30-:40)
2 Dumbbells, unbroken every round, go heavy.
Row
This needs to be around :50-1:10 per round. Scale back to 12 cals if you can’t consistently hit 16 cals in about a minute.
CrossFit Group Class Programming Template (WK3/8)
Yesterday’s 10am group class with a spectrum of members who have been part of the CFSBK community from a few months to 17 years! Listed next to each person is their start year
Top row: Tamson, Rickke, Stephen, Jared, Danae, coach Brett, Gilles, Miriam, Ellie, Matt
Bottom row: David, Yana, Eric, Louis, Manu, Ash, Yrthya & coach David