Workout of the Day
FLOATER STRENGTH
A. Back Squat, 4-3-2-4
B. Deadlift, 4-3-2-4
C. Bench Press, 4-3-2-4
D. 2 Power Cleans + 1 Shoulder to Overhead, x 6-8 Sets, building
E. Strict Pull-Ups, 5 x 5
Notes
Tomorrow’s workout includes deadlifts and burpee box jump overs. If you are coming to class tomorrow, it is not recommended to perform deadlifts today.
Lifts A/B/C are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 8+ for the set of 4 reps. Build in load on the set of 3 and again on 2. For the final set of 4, aim to go heavier than your initial set.
If your technique is holding up week to week, push yourself today and find the edge, with likely 1 rep in the tank on most of the sets, not much more.
Pull-Ups: We will see these in the metcon on Sunday. Perform weighted, bodyweight, banded, or foot assisted reps for 5 tough sets.
METCON
AMRAP 7 MIN
7 Single Arm DB Push Press – L
5 Single Arm DB Overhead Reverse Lunge – L
5 Single Arm DB Overhead Squat – L
7 Single Arm DB Push Press – R
5 Single Arm DB Overhead Reverse Lunge – R
5 Single Arm DB Overhead Squat – R
Notes
RX Load: Single 50/35lb DB
Some inspiration for today’s workout, from Founder of CrossFit, Greg Glassman:
“We fail at the margins of our experience. This means that what, where, and how you train regularly determines your strengths but also develops the blueprint for your weaknesses.”
The stability and mobility demands here are high and will humble many of us.
When scaling, pick a weight you can use for all three movements. Fight for good mechanics, full ranges of motion, and don’t rush.
Programming Template: Week 6/8
KEATON!!!!!
What is CrossFit?
The definition of CrossFit is “Constantly Varied, Functional movements executed at High Intensity”. While technically accurate, it doesnt really encapsulate all that our program and methodology entails. Check out this short video that touches on the deeper meaning of what CrossFit is.
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