Workout of the Day
FLOATER STRENGTH
A. 1 Power Clean + 1 Hang Squat Clean + 2 Jerks x 6-8 sets
B. Front Squat, 4-3-2-4
C. Deadlift, 4-3-2-4
D. Wide Grip Bench Press, 4 x 3-5
E. Weighted Chin-Up, 4 x 3-5
Notes
Tomorrow we have wall walks, handstand push-ups, handstand walks (!), shuttle runs, and kb swings.
FSQ+DL: Perform 3-4 warm up sets to get to a challenging work set of 4 reps. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Use a slower-down, faster-up tempo. Work sets may be building or across. This is the same programming as last week so aim to add reps or go heavier if this is your second exposure.
Chin-Up: After 1-2 warm-up sets, perform weighted reps within the range listed. Athletes can also do bodyweight reps, chin-up negatives, or foot-assisted reps.
METCON
4 Rounds for Time
25 Abmat Sit-Ups
75 Double Unders
Notes
Aim for a sub-13 min workout today, averaging at or under 3:00/round.
DU (300 total reps)
A. 50/round (200 reps)
B. 25/round (100 reps)
C. 10 Attempts + 50 Single Unders
D. 1:00 practice/round
(Group Class Programming WK3/8 )
Chris showing his sandbag some love.
Eleven-time CrossFit Games athlete Cole Sager talks Double Unders
Check out the quick video below for some helpful do’s and don’ts of jump rope technique.