Monday 10.4.20

CrossFit Group Class Programming Template

STRENGTH

Landmine Bent Over Row
4×8-12

Notes
Check out the video below to see how to set this movement up.

METCON

For Time:
Run 400m
21 Deadlifts
21 DB Push Press
Run 270m
15 Deadlifts
15 DB Push Press
Run 130m
9 Deadlifts
9 DB Push Press

Notes:
Run: Full volume / 270-270-130 / Bike 21-15-9 cals
DL: Medium heavy, the 21 set should be 1-3 sets (225/185/155/135/115/95/…)
PP: Medium Heavy, you should not be able to do the 21 set unbroken, it should take 2-3 minus sets.

*If you came on Monday you can sub Push-Ups or ring Push-ups at the same rep scheme if you’d like.

CASH OUT

3 Rounds:
8-12 DB Curls
:45e Side Plank

Workout of the Day

For time:
50-40-30-20-10
Gate Swings
Sit – Ups
30-25-20-15-10
Burpees

Notes:
Did you watch the 2020 CrossFit Games? Did you see the workouts? Well here’s our home edition of Awful Annie – it’s certainly not the same, but we can still be inspired! How long will or should this workout take? You decide! But, let’s put a 40 Minute cap on it, just in case!

Perform the workout as follows:
Round 1: 50 Gate Swings + 50 Sit Ups + 30 Burpees.
Round 2: 40 Gate Swings + 40 Sit Ups + 25 Burpees
etc.