Workout of the Day
FLOATER STRENGTH
A. Back Squat, 3-2-1-3
B. Deadlift, 3-2-1-3
C. Bench Press, 3-2-1-3
D. 1 Power Clean + 1 Shoulder to Overhead, x 6-8 Sets, building
Notes
Tomorrow’s workout includes double unders, toes to bar, clean and jerks, and running.
Lifts A/B/C are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 8.5+ for the set of 3 reps. Build in load on the set of 2 and again on 1. For the final set of 3, aim to go heavier than your initial set.
If your technique is holding up week to week, push yourself today and find the edge.
ASSISTANCE
3-4 Rounds For Quality and Load
6-8 Strict Chin-Ups or Three Point DB Row (each)
6-8 ea Single Leg Romanian Deadlifts
30 sec each DB Side Plank
Notes
Use a slower-down, faster-up tempo on the upper body pull and RDLs.
Aim for at least 2 rounds at RPE 8+.
Chin-Ups: Scale up to Weighted, Chest to bar, and/or add a pause or tempo. Scale down by by using foot assistance or a band.
RDLs: Use a single or double DB/KB for loading. Use rack support if desired.
Programming Template: Week 7/8
Jason and our current General Manager Charlie back in 2014
Inside CFSBK
Here’s a video from a few years ago with David and Nicole from CrossFit Roots talking about staff compensation.
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