Today’s Programming
BODYBUILDING
For Quality:
20-18-16-14-12
DB Floor Press (3-2-1-2 Tempo)
14-12-10-8-6
Strict Chin-Ups
Notes
Alternate exercises at a steady pace. Each rep range on the Floor Press should be challenging. Increase weight per round if needed.
METCON
For Time:
50 Double Unders
25 Kettlebell Swings
40 Double Unders
20 Kettlebell Swings
30 Double Unders
15 Kettlebell Swings
20 Double Unders
10 Kettlebell Swings
10 Double Unders
5 Kettlebell Swings
Notes
JR: If you have any double unders… do them! Below are some ways to decrease the volume and keep things not confusing.
Full volume (150)
3/4 Volume 22-22-22-22-22 (110)
1/2 volume: 15-15-15-15-15 (75
1/4 Volume 10-10-10-10-10 (50)
KB: 75 total swings Medium heavy and ideally unbroken.
CASH OUT
Banded Horizontal Chest Flys
3×20-30
CrossFit Group Class Programming Template (WK4/6)
Safe travels to Coach Lynsey heading back to the UK to see her family for the first time in two years!