Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4, Building or Across
B. 1 Power Clean and 1 Split Jerk x 6-8 sets
C. Deadlift 4×4, Building or Across
D. Bench Press 4×4, Building or Across

Notes
Tomorrow we have strict pull ups, dips, lunges, and rowing.

• Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.

METCON

For Time:

800m Row
-then-
4 Rounds of:
8 Sandbag Squats
80′ Farmer Carry @ 32/24/16kg ea
-then-
400m Run

Notes
Intent <12 min.

• If the 800m row will take longer than 4 minutes to complete (avg 2:30/500m split), scale to 600m.
• Choose a challenging load for the bag such that you can complete 8 squats unbroken.
• The farmer carry is 80′ total, 4 x 20′ segments across the gym.
• Run at the most uncomfortable pace you can stand. Push yourself across the finish line! Run Substitute: Bike 1200m

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CrossFit Group Class Programming Template (WK8/8)

Peter hanging with the homies at CFSBK

Early voting has started in NY!

Hey everyone, a reminder from your pals at CFSBK to go out and VOTE. Polls are now open daily through election day so beat the crowds and perform this important civic and social duty.

Find your registration status as well as polling locations at vote.nyc

Workout of the Day

PARTNER METCON

“The Seven”

7 Rounds For Time
7 Handstand Push-Ups
7 DB Thrusters @ 50/35/20#
7 Knees-to-Elbows
7 Deadlifts @ 245/165/115#
7 Burpees
7 Kettlebell Swings 32/24/16kg
7 Pull-Ups

Notes
Intent < 35 min. See the original workout posting and dedication notes from CrossFit.com

Perform the workout “you go, I go” style, where each athlete completes 7 reps of the movement before moving on to the next exercise:

A performs 7 HSPU, B performs 7 HSPU, A performs 7 Thrusters, B performs 7 Thrusters, etc.

Each round should be completed in under 5 minutes. If you and your partner come in over that time frame in round 1, scale back to 5 reps per round of each movement for the remainder of the workout. The goal is to finish your version of the workout, not to get time-capped!

This is a long, brutal workout that challenges mental toughness alongside physical fitness. Scale the loaded movements to be moderately heavy, not so tough that you can’t go unbroken.

Scale the gymnastics movements so you can complete them unbroken:

HSPUs
A. 3-5 Strict or Kipping
B. 7 Box Piked
C. 7 Push Ups

Knees to Elbows
A. 3-5 Strict or Kipping
B. 7 Partial ROM: As high as possible!
C. 7 Tuck Ups

Pull Ups
A. 3-5 Strict or Kipping
B. 7 Ring Rows

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CrossFit Group Class Programming Template (WK8/8)

New Programming Cycle Details 10/25-12/15

Workout of the Day

STRENGTH

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch x 6-8 sets

Notes
In today’s complex, we’ll break the Power Snatch apart with the first two movements, and then put it all together on the third. Start with light loads that allow you to develop power, coordination, and balance. Build as appropriate across the sets, working about every 2 minutes.

The hang position can be anywhere above the knee today.

METCON

Tabata
A. Shuttle Runs
B. Dual KB Rack Hold/Carry
*Alternate movements each interval for 4 each, 8 total.
*Each interval is 20 sec work / 10 sec rest.

Rest 4 Min

Reverse Tabata
Bike
*This workout is 8 intervals. Each interval is 10 sec work / 20 sec rest

Notes
In this workout, we’ll have two high intensity four minutes pieces with equal rest in the middle. The intent is to go hard on the runs and the bike.

If you need to scale the shuttle run today, here are some options:
-Jump Rope
-Ball Slams
-Handstand Hold (we are inverting tomorrow!)

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CrossFit Group Class Programming Template (WK8/8)

Jared K. 5 star human. No notes.

THIS SUNDAY at CFSBK: Wim Hof Method Fundamentals Workshop

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Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4, Building or Across
B. 1 Power Clean and 1 Split Jerk x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Bench Press 4×4, Building or Across

Notes
Tomorrow we have a Snatch complex plus shuttle runs, front rack carries, and bike.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.

Muscle Ups: Refer back to yesterday’s program for scaling and progression options!

METCON

For Time:
530m Run
40 Medicine-ball Cleans 20/14/10#
20 Sit Ups
400m Run
30 Medicine-ball Cleans
30 Sit Ups
270m Run
20 Medicine-ball Cleans
40 Sit Ups

Notes
Intent <16:00

Today we are utilizing one of the Crossfit Foundational movements: the Med Ball Clean! Though it may seem rudimentary, focus on being as consistent and accurate as possible on all 90 reps. Scale weight if needed to focus on your mechanics, and reduce volume if needed to keep relatively high intensity throughout the workout.

Sit ups may be scaled by anchoring the feet under heavy DB’s.

Run Scaling: 400/270/130m
Run Substitution: Bike 1000/750/500m

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CrossFit Group Class Programming Template (WK8/8)

Robson all business with these shoulder to overheads

The Medicine Ball Clean

The medball clean is one of CrossFit’s 9 foundational movements. It’s intent is to teach the mechanics of cleaning an object from the floor to your shoulders. In a clean, you use a dynamic extension off the floor to create a weightless moment in the object your moving before dropping underneath it into some kind of rack or carry. Don’t let the light weight fool you, these reps will challenge your leg stamina as well as coordination.

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-8 sets x 1-3 Reps

Notes
This is our last week to focus on Strict Ring Muscle Up technique. Use what you’ve learned this cycle to keep progressing the elements of strength and skill that are applicable to where you are in your gymnastic journey today!

Progression/Scaling
A. 1 Partner/Coach Assisted RMU
B. 2 RMU Negatives
C. 3 Ring Turnover Drill + 5 Dips
D. 3 Ring Pull Ups + 5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!
*Pull Ups may be performed on high rings or with foot assistance on low rings.

METCON

3 Rounds of 1:30:
16/13/10 Cal Row
Max Cal Bike
Rest 1:30

(1 Minute Extra Rest/Transition)

3 Rounds of 1:30:
16/13/10 Cal Bike
Max Cal Row
Rest 1:30

Notes
In this workout, you will start by completing a set number of calories on the erg, immediately transition to the bike, and continue for as many calories as possible until the 1:30 mark of the interval. Rest equal time and repeat for 3 sets.

After the third set, there will be an extra minute of rest and transition time. Then complete 3 more sets in the same fashion, starting with a set calorie count on the bike and moving into max calories on the row.

Aim to work at a very tough effort throughout this entire workout. Your legs will be screaming in the last couple of rounds! Push through that discomfort today and see what happens if you stay all in on your effort. You might surprise yourself.

Workouts like this are very low risk. Unlike missing a heavy back squat or failing on a high skill gymnastic movement under fatigue, nothing truly bad is going to happen if you go a bit too hard on the machines. Become intensity today and stay with it when it gets uncomfortable.

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CrossFit Group Class Programming Template (WK8/8)

An unhinged moment at FGB. Do Lee’s wings help or hurt him on these box jump overs?

Muscle-Up Progression on Low Rings