Workout of the Day
STRENGTH
A1. ATG Split Squat
4 x 6-8 ea @ 3111
A2. DB/KB Pullover
4 x 8-12 @ 3011
Notes
This is the same exact combo and rep scheme we saw in Week 2 of the cycle. (We also did ATG split squats in Week 4.)
Once your mechanics are dialed in, work up in weight so you get at least 2 sets, if not more, at RPE 8/10 or higher.
Split Squats may be loaded goblet, suitcase, or front rack style!
Rest about 30-60 sec between exercises.
METCON
3 Intervals for Max Calories
In 2:00, complete:
75 Double Unders
Max Calories Bike
Rest 2:00 after Each Interval
Notes
Manage your breathing on the rope and then manage your mindset on the bike!!
DUs: Scale as needed so you have at least 1 min to transition to and work on the bike.
A. 50 reps
B. 20-40 reps, including attempts
C. 1 min DU practice
CrossFit Group Class Programming Template (WK6/8)
Class warming up for Cindy while our barbells are being maintenanced by Ben’s Box Mechanics
Awesome pic by JB
John Meadows talks Pull Overs
Here is a short but very informative video from training legend John Meadows discussing the pull over. John passed away in 2021 and left a huge legacy of kindness, education, and a deep commitment to strength and conditioning. If you’re into informative content from one of the greats, this video is well worth your time. John had a rare ability to blend deep knowledge with a humble, generous spirit—always eager to help others grow. His presence is missed, but his impact lives on through resources like this.