Workout of the Day
FLOATER STRENGTH
Back Squat
15-15-15
*superset with DB Bench Press x15
Touch & Go Deadlift
12-8-6-4-2
*superset with chin-ups, same reps
Shoulder Press
15-15-15
*superset with 400m Rows
Reverse Lunges (off floor)
16-16-16-16
*superset with favorite ab/midline exercise.
Notes
Choose 1 primary lift that rounds out your training week. The recommended supersets correspond to the programming performed with each lift this week. Tomorrow we have a Deadlift, Hang Power Clean and Push Jerk complex.
PARTNER METCON
10 Rounds for time:
8 Burpee Box Jumps
40 Double Unders
Alternate partner holds sandbag
Notes
Partners alternate complete rounds until each person has completed 5 rounds. Work on the couplet can only happen while the other partner holds the sandbag in front of their body. Modify to a shoulder hold only if needed. Each round should take you around 1:30 or less, decrease reps on the double unders if needed.
CrossFit Group Class Programming Template (WK1/8)
Everyone 100% loves these holds!!!
What is Fitness?
If you’ve never read this 2002 article by Greg Glassman titled “What is Fitness?” you need to. The early CrossFit Journal articles laid down the foundation for the methodology we all know and love today. What might seem like common sense, was at one point revolutionary. Take a moment to read one of the most important articles in CrossFit’s history below.