Workout of the Day
FLOATER STRENGTH
A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have running and power snatches.
You may superset your main lift with another DB/KB or bodyweight movement.
Pull-Ups: Use the following progression to guide you:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set
METCON
For Time
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
15 Front Squats (185/135)
75 Double Unders
Notes
Intent < 11 min
The barbell will come off of the floor for this workout. A squat clean where the athlete passes through a below-parallel squat may count as their first rep in each set. Otherwise, any method of a power clean can be performed before starting the squats.
DU: < 2 min each round. A. 60 DU B. 40 DU C. 20 Double Under Attempts + 100 Single Unders per round FSQ: The first barbell should be a light-moderate load, about 50-60% of a 1 rep max. The second weight is heavier; something you can complete 5-7 reps at a time with. Here are some scaling ideas (Round 1 > Round 2):
A. 135 > 185
B. 115 > 155
C. 95 > 135
D. 75 > 105
E. 55 > 75
CrossFit Group Class Programming Template (WK6/8)
New Equipment Alert!
Some of our stuff was getting worse for the wear so we’ve got some new equipment on the way!
From Rogue
– 12 25lbs competition plates
– 10 45lbs CrossFit games competition plates (used at the 2025 CrossFit Games!)
From Fringe sport
– 12 10lb Bumper Plates
From Perantlb
– 5 20ft climbing ropes
Plus… a NEW COUCH for the front of 597. This one will be an Antimicrobial Upholstered (faux) Leather Sofa, you stinky mcstinkersons.