Workout of the Day
FLOATER STRENGTH
A. Power Snatch, Heavy Double
B. Back Squat, Heavy Double
C. Strict Chin Up, 5 x 3-5
D. Deadlift, 4 x 3-5
E. Wide Grip Bench Press, 4 x 3-5
Notes
Tomorrow we have Open WOD 26.1! Wall balls, box jump overs, and weighted box step overs.
All movements today can be sets across or progressively building in weight, athlete’s choice.
BSQ: Take 3-4 warm-up sets and 3-4 progressive attempts at a heavy double. While not an all out 2 RM test, aim to find RPE 9+ today, or 0-1 reps in the tank.
Chin-Up: Scale to bodyweight, negatives, or foot assisted. Aim for a minimum of 15 tough reps today.
Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip. Aim to add reps or go heavier than last week.
METCON
For Time
1600m Bike
40 Abmat Sit-Ups
20 Burpees
20 Abmat Sit-Ups
10 Burpees
Notes
Today is not a day to overpace the bike. Get after it!
Bike < 4:00. Scale to 1200m.
(Group Class Programming WK8/8 )
Tess fighting through 24.2 at FNLs
Come to Friday Night Lights tonight!!!
Tonight we’ll be running 4 heats of 26.1 at 5, 5:30, 6, and 6:30pm. FNLs are the Open with more flair! Come cheer on your teammates, enjoy the 70s theme vibes and snacks, maybe judge a heat or two. It’s a lot of fun! Spectators, friends, and the gym pups are all welcome.
Week 1 FNL theme: 70s Night🕺
Don’t be a square, bring your best disco fit and get groovy at 70s Night. We’ll be sweating to classic 70s jams with 70s nostalgia on the big screen. Best dressed + top male and female scores at Friday Night Lights take home gym swag and bevvies. Dyn-o-mite!
If you’re registered for the Open Sign up for Friday Night Lights
- FNLs are for folks registered for the Open through CrossFit HQ
- Use this link
- Or in the ZenPlanner app: Tap your initials/photo (top left, next to the kebab menu (⋮) > Events > pick your heat.
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