Workout of the Day
FLOATER STRENGTH
Choose ONE of the following lifts below:
A: Bench Press
Heavy 5
B: Front Squat
Heavy 3
C: Clean and Jerk
Heavy Single
METCON
For time, in any order:
2 mile Run
100 Burpees
Notes
To cap off the cycle, today’s workout is similar to the burpee/run workout you tested in week one and then in reverse at the halfway point of this cycle. This version you may partition the run and burpees however you’d like.
For instance one way to approach it:
4 rounds:
800 m Run
25 Burpees
1 Lap around the block = 1/3 mile so total volume with this increment would be 6 laps in the workout. Adjust total laps if needed.
6 rounds of:
1 Lap around block
16 Burpees
Other ideas:
1 Mile Run
100 Burpees
1 Mile Run
1 Mile Run
50 Burpees
1 Mile Run
50 Burpees
The goal is to finish the workout in 25 minutes or less. Scale the run distances and total burpees if needed or work until the cap.
CrossFit Group Class Programming Template (WK8/8)
Post Class Flex when CFSBK Coaching alumni Jess Fox dropped into the 10am
Lost & Found Roundup
We found your stuff. Check out the recent Lost and Found roundup with special effects by Aaron W!
