Workout of the Day
STRENGTH
Every :20 x 10:00
1 Bodyweight Clean & Jerk
Notes
This workout should be a challenging but repeatable effort where you can stay on the clock for all 30 reps. For many, loading at BW will be impossible so reduce by 5-10% increments until you find a load that works for you. If you performed “Grace” this cycle or last, make sure to go heavier today than you did then.
If you fall behind the clock, you can either take a round off and see if you can get back on track or increase your rest intervals overall and perform fewer total reps.
Volume Reduction
If you’re able to and really want to do this workout at bodyweight but every :20 will be too fast, drop the volume and perform 1 rep every :30 for 20 total reps.
ASSISTANCE
3-5 Sets of:
3-8 Weighted Chin-Ups
1:00 Partner Sorenson Holds
Notes
Work up through some weighted, assisted or bodyweight chin-ups within the rep range and partner sorenson holds.
CrossFit Group Class Programming Template (WK7/8)
Coach David’s final 3 reps from the workout testing last week
Today’s workout
Loading a barbell at bodyweight is far less common than the standard CrossFit weight ranges you’re used to seeing. Because CrossFit doesn’t have weight classes, most of our barbell prescriptions are based on what a broad population of well-rounded CrossFitters can handle for a given rep scheme. Today’ we’re doing things a little differently and using you as the starting point. There’s something both instructive and empowering (or humbling) about seeing whether you can throw around a barbell version of yourself. For many, bodyweight clean and jerks for 1 rep, let alone every :20 for 30 reps will be out of reach. For others, it won’t be much of an ask. It’s actually the same principle we see almost every single day in our gymnastics exercises, testing our strength to weight ratio. Choose a load that makes sense for you today, have fun, move well and work hard.