10 min EMOTM:
- 5 back squats (taken from the ground)
RX=135/95, A=105/75, B=75/55, C=45/35
21-15-9 for time (10 minute cap):
- Handstand Push-ups
RX=225/155, A=185/135, B=135/95, C=95/55
We’re making a few changes to CrossFit Intensify’s programming! We’ll be testing out this new system for a couple weeks to see how you guys like it. You’ll notice 3 major changes:
1) Every workout session will be broken into 3 parts.
First, we’ll start the session right on time with a Group Warm-up. This warm-up period will last 5-10 minutes and will start on the half hour. That means being punctual to your workout session is extremely important.
Second, we’ll do a strength/skill practice session. Sometimes this will be practice with a particular lift, like today. Other days we’ll work on a particular skill, like handstands. This strength/skill time will last about 10-15 minutes and will give everyone a chance to practice technique or introduce more strength training into their routine. This will be a great time for us to help new members learn new skills and improve technique. If the WOD is enough and the idea of second workout seems crazy, then you can choose to go light or focus on technique during this strength/skill session. If you want/need more strength/skill work in addition to the day’s WOD, here’s your chance!
And third, we’ll finish each session with the day’s met-con WOD. These “met-cons” will look more like an average WOD that used to be our main and sometimes only focus for the day. Now the met-con will be the third piece to each class. This time will last 25-45 minutes, depending on the day. With all three stages to each class, you can expect each session to go the full hour, most of the time.
2) Most workouts will come with predetermined scaling groups.
You’ll notice, below today’s strength/skill and met-con portions of the WOD, notes for scaling groups: RX, group A, group B, and group C. These scaling groups will give everyone guidance on how to scale or modify the WOD, especially when it comes to figuring out how much weight to lift. We will stick to these guidelines as much as possible, even if it means scaling back your workout a little more than you think is necessary. Always remember: mechanics and consistency come before intensity. Anything left out of the scaling notes will be scaled back for each individual. An example would be today’s handstand push-ups, which require many different modifications that vary greatly based on each individual’s strength/skill level. You’re never locked in a group. One day you may be RX. The next day, group B. The groups are simply there to give everyone guidance and help our sessions run efficiently, not to label, alienate or divide anyone.
3) We’ll begin introducing more time caps.
Because each session will be more scripted, we’ll need to keep everything on schedule. Each portion of the class (warm-up, strength/skill, and met-con) will need to be completed in certain time limits. This means that once the strength/skill portion’s time limit is up, we have to move on to instruction and set-up for the day’s met-con. Showing up on time and getting the work done efficiently will be very important. Met-cons will often come with a time cap as well. Once the time cap is reached, everyone must stop and begin cleaning up and cooling down. If we’ve done our job right as coaches, you’ll be scaled enough to finish within the time cap every single time.