Wednesday 11.26.25

Workout of the Day

STRENGTH

Back Squat
3×5 reps

Optional Superset:
8-12e x4 Three point DB Rows

Notes
Perform 4-5 progressive warm-up sets then complete 3 challenging sets of 5 reps. Rest 3-5 minutes between sets. Leave 1–2 reps in reserve each set.

If you’d like to add a little more to today, superset with the DB rows, but if you’d rather focus your efforts on the squats or those muscles are sore, skip it.

SKILL: Double Unders

Notes:
Today we’ll do a review on jump rope and Double Under technique. Advanced athletes will have opportunities to attempt max unbroken sets.

CrossFit Group Class Programming Template (WK5/8)

Cauvery taking a moment to admire the CFSBK ceiling

Brooke Ence and John Pera do a Double Under/Clean & Jerk workout at the Ranch

This week’s Schedule