Workout of the Day
ASSISTANCE
20:00 for quality:
3 Pause Wall Walks
:20-:30 Chin-Up Lock off
1:00 Bottom of Squat hold
1:00 Partner Sorenson hold
Notes
Aim to get 3-4 rounds of this done with a partner. Each of these movements require FULL BODY TENSION. Create good lines and challenge your positions.
A paused wall walk simply means you hold your top inversion for :05-:10 every rep.
If you cannot hold a lock off with body weight use your feet on the floor or bench to assist.
FLOATER STRENGTH
Pull-ups 4×6-8
Curls 3×10-15
Bench Press 3×1
70-75% AMRAP
Back Squat 3×5
3 Deadlifts
2 Hang Power Clean
1 Shoulder to Overhead
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 Running, Bar Muscle-Ups and DB Snatches
CrossFit Group Class Programming Template (WK5/8)
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