Friday 11.13.20

CrossFit Group Class Programming Template

STRENGTH

Shoulder Press
5-5-3-3-1-1

Notes:
Work up through a heavy 5, 3 and 1 rep range on the shoulder press. Only go as heavy as you can maintain good form and control with. Focus on a tight trunk to prevent hyper-extending your back on the difficult reps.

METCON

AMRAP 12:00
24 Double Unders
12 alt Front Rack Reverse Lunges
12 Burpees

Notes:
Doubles: 24DU / 12DU / 24 alt 2 / 42 Singles
Lunges: Should be done in one unbroken set every round.
Burpees: If you came on Wednesday and not yesterday you can sub 8 kipping pull-ups with the normal scaling options. You’ll just have to take the bar off the floor unless you’re doing self assisted chins.

Warm Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

Conditioning

AMRAP 12:00
24 Jumping Jacks
6ea Lateral Lunge + KB/DB Clean
12 Tuck Ups

Warm-Up

3 Rounds:
6e Stationary Lateral Lunges
6e Single Arm Shoulder External Rotations
6 Tall Plank to Low Plank

Strength

4-5 sets each of:
1) 6-8e Single Arm Sumo Deadlift High Pulls
2) 6-8e Turkish Sit Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds of 30s Work / 30s Rest
1) Seated Knee Tucks
2) Squats
3) Jumping Janes

Rotating through the work stations, aim to work at a challenging pace on each station.