Workout of the Day
STRENGTH
A1. ATG Split Squat, 4 x 5 ea @ 3011 tempo
A2. Three Point DB Row, 4 x 8-10 ea
Notes
Use a warm up first set to dial in proper set up and tempo, then add load. Both movements can be building or across. Look back at your training notes for guidance.
ATG split squat: Goal is a vertical torso, relatively straight back leg, and full contact between hamstring and calf of front leg at the bottom of the rep. Some athletes will need to elevate their front foot to achieve this or even allow their heel to lift slightly. Athletes can load suitcase or goblet style this week!
Rows: Heavy! Aim for two of your work sets to feel like RPE 9/10. Leave 0-1 reps in reserve.
Rest up to 30 sec between sides and up to 1 min between exercises today.
TEAM METCON
In teams of 3, complete 12 total rounds of:
15 Abmat Sit-Ups
15 Sec Bike Sprint for Max Watts
Notes
Alternate full rounds with your teammates, 12 total, 4 each.
The goal of today is to hit the highest power output possible on each bike sprint. Keep your eyes open and go as hard as you can. Legend has it gym member Paul Glenn has hit over 1600 watts!
CrossFit Group Class Programming Template (WK4/8)
A recent Diapers & Dumbbells post class group shot with baby wrangler, coach Noodles. We used a dumbbell stand in for moms that didn’t bring their baby to class 
Saturday, April 26th: Kipping Pull-Up Efficiency Clinic
