Workout of the Day
FLOATER STRENGTH
DB Rows or Chin-Ups 4×6-10 reps
DB or BB Bench Press 3×12 reps
Back Squat 3×3 reps
Clean & Jerk E :20×30 reps
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 Chin-Ups, DB Pressing, Step-Ups and Strict toes to bars
METCON
AMRAP 8:00
10-20-30-40-50-60…
Double Unders
5-10-15-20-25-30…
Tuck-Ups
OR
3-6-9-12-15-18-
Burpees
Notes
Couple Double Unders with either tuck-ups or burpees based on which day’s you’ve come to the gym this week. Work up the ladder as far as you can for 8:00.
Double Unders
10-20-30-40-50-60…
5-10-15-20-25-30…
3-6-9-12-15-18-
Single Unders
20-30-40-50-60-70-
CrossFit Group Class Programming Template (WK7/8)
Beloved Yasmin, kind and fierce! (and Farah!)
The DB Row
This 7:00 video by Jeff Nippard is an in depth analysis on the DB Row. This exercise is a staple of our programming and something in some ways can be straight forward, but deeper understanding of the movement can always enrich our training!