Workout of the Day
STRENGTH
Back Squat
Heavy 5 then, 80% AMRAP
Notes
This is the 2nd Heavy 5 then AMRAP BSQ exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. Ways to see improvement from week 1 would be any one or combination of the following attributes:
Quantitative improvements
– Getting a heavier weight on your heavy 5
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1
Qualitative improvements
– Technique feels better
– Same weights feel lighter
In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your set at 20 reps which is very likely to hit today.
METCON
AMRAP 16:00:
75 Double Unders
20 Alternating Step-Ups
Floater exercise
Floater Exercise Options
– 20/15/10 Push-Ups
– 8/6 Chin-Ups
– 25 Tuck-Ups
Notes
Double Unders
Should take you less than 1:15 to complete Reduce reps by intervals of 10 reps to hit the mark
Single Unders: 100/75/50
Step-Ups
10 per leg
50s/35s/20s
Floater
Choose the exercise that corresponds to the day you did not or will not come to the gym this week.
Tuck-Ups (Monday)
Chin-Ups (Wednesday)
Push-Ups (Thursday)
CrossFit Group Class Programming Template (WK4/6)
Welcome new Foundations Grads Mel, Jesse, Joanie and Toure!
Our next 4 week PM UpsideDownClass cycle starts tomorrow!!
Handstands are so cool! Don’t you want to be cool?! Starting tomorrow coach Suzanne-Michelle will be running another 4 week UpsideDown Class PM series where a small group of CFSBKers can spend every Wednesday at 6pm honing their inversion skills and drills. This is a modern approach to hand-balancing that goes well beyond what you’d experience in CrossFit class.
