Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Across
-or- Ring Muscle-Ups 4-7 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Power Clean 1-1-1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Dumbbell Thrusters and Kipping Pull-Ups plus some gymnastics conditioning.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

AMRAP 8:00
21 Kettlebell Swings
15 Box Jumps
9 Reps Floater Exercise

Floater Options:
Kipping Pull-Ups
Burpees
Calories, Bike

Notes
This short triplet should be a high intensity effort where you don’t stop moving. Choose the floater option that makes sense for you!

CrossFit Group Class Programming Template (WK1/7)

Welcome to the Front Desk: Justin B!

We’ve got a few new hires to the front desk we’d like to formally introduce. Please welcome Justin when you see him behind the desk and here are a few things you might not know about them!

– I’m born and raised in Brooklyn, and have yet to live in another city.
– I’m a big fan of techno (the harder, the better) and enjoy going to raves. If I moved to Europe, Berlin would be home.
– I love and have been eating spicy foods since I was young. I once played “Hot Ones” with friends and beat the tie breaker by eating spoonfuls of “Da Bomb” mixed with “The Last Dab XXX”. It took my lucky number, 4.
– Started at CFSBK September 2022

Workout of the Day

STRENGTH

Power Clean
Heavy Triple

Notes
Take 12 minutes to work up to up to a heavy triple power clean, dropping each rep from the top and taking no more than 5-10 seconds between reps. The intent today is not to max out.

PARTNER METCON

20 Rounds for time of:
3 Power Cleans
9 Burpees

Notes
Partners alternate complete rounds until each partner has completed 10.
– Use about 80-90% of your top set on the Power Cleans from the strength segment for the metcon. You should be able to hit three singles at a deliberate pace and with consistent technique for all 10 rounds.
– Modify the burpees to no push-up or 6 reps if needed.

CrossFit Group Class Programming Template (WK1/7)

Chappell (Yana) and Raygun (Yu) hanging at the gym

Wear a costume today, get a free item from the fridge!

Don’t be a stick in the mud! Its HALLOWEEN!!!!! Wear a costume to the gym and get a free item from the fridge.

How to Power Clean / Step by step

This is a great and concise explanation of the power clean. Check it out before class today!

Workout of the Day

STRENGTH

Back Squat
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Leave 2-3 reps in reserve. After your final set, plan next week’s squats. You could add reps if you weren’t hitting 12, or you could add weight and perform the same reps.

PARTNER METCON

10 Rounds for time:
9/6 Strict Toes to Bars
12/9 Calorie Bike

Notes
Alternate complete rounds with your partner until each person has performed 5 rounds for a total of 10. Coaches Katie and David completed this in 12:40.
– For the Toes to Bars, control your tempo and try to keep your elbows and knees as straight as you can. Modify them by bending the knees, performing less ROM or having your partner assist you.
– The bike efforts should feel like 80% intensity. Hard but sustainable efforts.

CrossFit Group Class Programming Template (WK1/7)

Last week’s Strength Cycle graduates after their CrossFit Total
Top: Lu, Everett, Coach Jeremy, Brad, Ryan, Rumman and Chris
Bottom: Shawn, Rachel, Clio (Coach Jeremy’s daughter) Kelly and Erin

Sign up for Strength Cycle with Coach Jeremy!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 7 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. Your card will be charged immediately for $250. The second installment of $250 will be charged to the card on file automatically in 4 weeks. This cycle is priced at the 6 week rate because of a short break on Thanksgiving Week. NY tax of 4.5% will added to all purchases.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.

End Date: December 20th

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: November 6th
End Date: December 20th

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: November 6th
End Date: December 20th

Register here!

The Strict Toes to Bar

Today’s partner workout has strict toes to bars in it. Despite today’s workout being “for time”, focus on controlled and slow toes to bars every rep. Even if your range of motion begins to erode slightly. Lots of EFFORT every rep.

Workout of the Day

STRENGTH

Shoulder Press
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Leave 2-3 reps in reserve. This volume on the shoulder press will add up quickly, so be conservative with your weight selection. If needed, adjust weight so you can hit at least 10 unbroken reps each set.

METCON

4 Rounds for time of:
270m Run
16 Renegade Rows
12 WTD Box Step Overs

Notes
– The Renegade Rows are 8 reps per arm and no push-ups
– Each rep on the Step-Overs should come to full knee and hip extension
– Try to use the same Dumbbells for each movement
– Run fast

Back Squats tomorrow, if you’re coming we recommend 16 box jump overs instead of the step-overs.

CrossFit Group Class Programming Template (WK1/7)

Welcome to the Front Desk: Claire R

We’ve got a few new hires to the front desk we’d like to formally introduce. First of is Claire aka “Claire Bear” who recently came aboard team CFSBK. Please welcome her when you see her behind the desk and here are a few things you might not know about her!

Workout of the Day

STRENGTH

Pull-Ups
5 Sets x 3 Reps

Notes
After a coach led specific warm-up, you’ll perform 5 sets of 3 repetitions using one or a combination of the following options:

Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

Try to perform the same version of the movement across all 5 sets. If you begin to hit a wall, you can perform “cluster sets” with the same or an easier version. For example, someone doing bodyweight may perform

Set 1: 3 Reps at BW
Set 2: 3 Reps at BW
Set 3: 2 Reps at BW, quick rest then 1 more rep at BW
Set 4: 1 Rep at BW + 2 Box Piked Self Assisted Reps
Set 5: 3 Box Piked Self Assisted

METCON

EMOM 16:00 / 4 Rounds:
A: :45 AMRAP Calorie Row
B: :45 AMRAP Matador Dips
C: :45 AMRAP KB or DB Front Rack Walking Lunges
D: Rest

Notes
Work for :45 followed by :15 transition for all 4 intervals.

Dip Options:
(+) 12/9/6 Ring Dips
Matador Dips
Banded Matador Dips
Box Dips with foot assistance

CrossFit Group Class Programming Template (WK1/7)

Coaches Nadja and Colin Robinson getting their DB Snatches in before sunrise

Programming Biases Monday 10/28* – Sunday 12/15

This 7 week cycle will take us close to the end of the year. Check out the video above for an overview and additional context for this cycle.

Weekly Biases

Monday: Strict Pull-Ups + 2nd segment
Tuesday: Shoulder Press + 2nd segment
Wednesday: Back Squat + 2nd segment
Thursday: Varied
Friday: Floater / Ring Muscle-Up + 2nd segment
Saturday: Varied
Sunday: Floater / Ring Muscle-Up + 2nd segment

Monday: Strict Pull-Ups

We will gradually add volume over 7 weeks. Choose a pull-up variation that makes sense for the given day’s rep and set scheme. If you begin to hit a wall, you can perform “cluster sets” with the same or an easier version or the exercise. For example, someone doing bodyweight may perform a combo of weighted and strict pull-ups to get their final reps completed.

Pull-Up Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor Self Assisted
(no bands this cycle!)

Wk1: 5×3
Wk2: 4×5
Wk3: 3×6-8
Wk4: 3×6-8
Wk5: 3×8-10
Wk6: 3×8-10
Wk7: 5:00 Strict Pull-Up AMRAP (no negatives)

Tuesday Shoulder Press & Wednesday Back Squat

Each week perform 3 work sets at the same weight and reps (across). After your final set, determine what you would modify for next week to make it harder. You can perform more reps at the same weight, you could perform more weight at the same reps or if needed more weight and fewer reps. Your final set should be 2-3 reps away from failure or even (on the press, not squat) hitting failure.

Wk1: 3×10-12
Wk2: 3×10-12
Wk3: 3×8-12
Wk4: 3×8-12
Wk5: 3×6-10
Wk6: 3×6-10
Wk7: 5-5-5 (top set)

Friday & Sunday Floater

Friday and Saturday will provide make-up options for the biased exercises we hit that week. If you really made some progress during last cycle’s ring muscle-ups and want to keep the momentum, you can also work your skills and drills during this segment of class.