Workout of the Day
STRENGTH
Every 2:30 x 5 Sets
3 Weighted Strict Chin Ups
Notes
Today, we’ll work with the same volume from last week, now on a potentially shorter timeframe. Use your notes to guide your loading today. The goal is to accumulate good, tough reps through full range of motion. Pull as high as possible on every rep (“peak pull”).
Progression/Options:
Adv: Chin Up, Accumulate 10-16 reps (bw + neg if needed) – volume increase from last week
Int: Chin Up Negatives, 6×2 (bw or wtd) – volume increase from last week
Beg: Foot Assisted Chin Up, 5×5 @ 3131 – same as week 2
METCON
AMRAP 12 MIN
12 Single Arm KB Swings – L
6 SA KB Front Rack Reverse Lunges – L
12 Single Arm KB Swings – R
6 SA KB Front Rack Reverse Lunges – R
12 Abmat Sit Ups
270m Run
Notes
If you were here on Saturday and feel like you’re crawling out of a deep hole, take this as 12 minutes for quality. If not, keep your transitions tight and choose a slightly hotter pace for your run!
Choose a KB weight that works for both movements.
CrossFit Group Class Programming Template (WK3/8)
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An awesome edit by Gabe E from this weekend’s event
“Hunting for Gold” Photoset
Here is the first of two photosets from this weekend’s event. Tons of amazing shots in there from Gabe E. If you use any of these images please remember to credit/tag gabe!