Workout of the Day
METCON
Every 4:00 x 5 Intervals
12 DB Bench Press
+/12/10/8 Calorie Row
Notes
Try to perform the bench press unbroken then go directly into a sprint on the erg. Your row should take you about 20-30 seconds of a HARD effort.
ASSISTANCE
3-4 Progressive Sets of:
12-16 (total) Weighted Step-Ups
12-16 Lying Triceps Extensions
Floater exercise
Floater options
– 12-16 Curls
– 8-12 Strict Toes to Bars
– More rest!
Notes
Work through 3-4 progressive sets on the assistance work.
Step-Ups
Can be hard and weighted or if your legs are really sore they can be lighter and more of a recovery movement.
Floater
Choose a movement (or no movement) to help round out your week. Tomorrow we have Back Squats, Wall Ball and Double Unders. Thursday we have Clean and Jerks and Chin-Ups.
CrossFit Group Class Programming Template (WK7/8)
You did it, its over. It wasn’t pleasant, but you stuck it out and did it. Good for you.
Rowing Masterclass with Morgan Davis
In this 7:00 video former 500m and 1000m record holder Morgan Davis talks about setting yourself up on the erg as well as a basic technique overview. While much of this may be familiar to you already, she touches on some nuances like how to set your foot straps up that can help your experience on the erg.