Workout of the Day

Don’t forget to submit your 23.3 scores before the deadline tonight at 8pm!

GYMNASTICS PULL A

15:00 for Quality:
A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups
A2: 15-25 Tuck-Ups
A3: 10-15e Patrick Step-Ups

STRENGTH

Bench Press
Heavy 10-12

Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. If you hit 12 and can keep going… keep going until you have 1-2 reps in reserve. Effort!

METCON

EMOM 10:00
A: :30 Air Bike
B: :30 Burpees to target

Notes
Robust but SUSTAINABLE pace on each of these. Don’t sprint the bike, you won’t make it out alive.

CrossFit Group Class Programming Template (WK1/8)

The winner of the week 3 Extracurricular Open “Dress like a coach” challenge is Linda H with a top shelf rendition of Coach David, down to the shirt and the shades! Hilarious!

Week 3 Honorable Mentions

Cathy and Olena as Coaches Brett, Whit and Penny!

Gus as Coach Jeremy

Justine as Coach Erick

Ashley M as Coach Steph and Winston

Sara (Right) as Coach David (Left)

Coach Katie as Coach David

Jackie W as Coach David

Justine as David as Samara!!!!

Workout of the Day

SKILL: Rowing Technique

METCON

EMOM 20:00
A: 12/9 Cal Bike
B: :40 Bear Crawl
C: 15/12 Calorie Row
D: :40 Carry of choice

Carry options
1. Farmer’s Carry
2. Double Front Rack Carry
3. Single Arm Overhead Carry
4. Mixed Grip Carry

Notes:
Work at a steady but challenging pace for 20 minutes.

CrossFit Group Class Programming Template (WK9/9)

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Next Programming Cycle Details

For this post-CrossFit Open 8 week cycle we’re going to have three biases built into our weekly schedule. You can read about them all below but outside of that expect your regular CrossFit programming with well balanced and varied workouts built around the biases.

Gymnastics Strength and Skill

On Monday, Wednesday and Fridays we’ll start class with a three part gymnastics warm-up segment that consist of one upper body, one midline and one lower body exercise. The upper body portion will alternate between a pull-up or handstand focus. See example:

Week 1
Monday: Pull-Up bias GWU
Wednesday: Handstand bias GWU
Friday: Pull-Up bias GWU

Week 2
Monday: Handstand bias GWU
Wednesday:Pull-Up bias GWU
Friday:Handstand bias GWU

The pull-up work will consist of lock offs, negatives, partner assisted reps and other exercises that will help develop the quality and quantity or your pull-ups. The Handstands will focus the first few weeks on handstand holds then transition to more HSPU work later in the cycle. For the lower body exercises you’ll see some knee and hip balance/stability exercises like Patrick step-ups, RNT Lunges and front and back scales. Later in the cycle we’ll include some plyometric options as well. The midline will consist of hollow holds, tuck-ups, log rolls, and plank variations.

Bench Press

On Mondays and Thursdays we’re going to be programming Bench Press and Pause Bench Press with alternating volume/intensity each week. Below is the progression we’ll be following.

Monday: Bench Press
Wk1: Heavy 10-12
Wk2: Heavy 8-10
Wk3: Heavy 5-7
Wk4: Heavy 1-3
Wk5: Heavy 10-12
Wk6: Heavy 8-10
Wk7: Heavy 5-7
Wk8: Heavy 1-3

Thursday: Pause Bench Press
Wk1: Heavy 1-3
Wk2:Heavy 5-7
Wk3: Heavy 8-10
Wk4: Heavy 10-12
Wk5: Heavy 1-3
Wk6: Heavy 5-7
Wk7: Heavy 8-10
Wk8: Heavy 10-12

Aerobic Work

On Sunday’s we’ll have a bias towards longer aerobic work on the bike, rower and/or weather permitting running. These will often be coupled with another portion that will include assistance work, carries, holds etc. Lets build those lungs!

Workout of the Day

Open Test 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (65/95 lb)
5 wall walks
50 double-unders
12 snatches (95/135 lb)

If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (125/185 lb)

If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (155/225 lb)

Notes
Check out yesterday’s post on this workout for some initial thoughts. We’ll spend plenty of time warming up the snatch and reviewing efficient wall walk technique before getting after this final Open workout today! Get stoked. Click here to see the full standards and masters & scaling options.

CrossFit Group Class Programming Template (WK9/9)

Coach David takes on 23.3!

Theme Week 3: Arts & Farts & Crafts!

Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

Extracurricular Open Week 3: Dress like a coach

Break out the fake tattoos and No Bulls to do some CFSBK cosplay! We had some incredible costumes last night hope to see more today!

Workout of the Day

If you’re doing the 23.3 tomorrow back off weight on the strength. For the Metcon perform consider 8 box jumps instead of 4 burpees to save your shoulders.

STRENGTH

A1) Rear Foot Elevated Split Squat
3 x 5-8 ea

Notes:
Can be progressive, aim to go heavier or complete more repetitions than last week on at least 2 of your sets.

A2) Pendlay Row
3 x 8

Notes:
Heavier than last week! Don’t forget about the 2.5# and fractional plates.

PARTNER METCON

AMRAP 16 MIN
4 Strict Burpees
22/16 Cal Row
4 Strict Knees to Elbows
22 Air Squats

Notes:
Partners will take turns completing each movement, “you go, I go” style. For example in a female/male pair: Partner A does 4 strict burpees, then Partner B does 4 strict burpees. Partner A rows 16 calories, Partner B rows 22 calories. Etc.

On the Knees to Elbows, the athletes heels may not cross behind the plane of the pull-up bar at the bottom of the rep. Control the descent. Arms stay straight throughout and goal is knees to the elbow joints (not triceps).

Scaling:
Strict Burpees –> Push up from Knees
Row –> if pushing over 1:15, scale a few calories back
Strict KTE –> Strict Knee to Chest

CrossFit Group Class Programming Template (WK9/9)

Aaron drew this beautiful picture of the coaching staff for this week’s Arts & Crafts Theme Week!! Draw something at the front desk this week!

23.3 Initial Thoughts

For the vast majority of us this is gonna be a quick one which is nice because we can take our time really warming up the snatches and practicing the wall walks. If you think/know you won’t complete the first portion think of it as a race to see have many reps you can squeeze out in the time frame. Here are some additional thoughts:

Wall Walks
Here you just need to move efficiently, breath intentionally and try to not.stop.moving.

Double Unders
If these are a breeze for you go for the biggest sets you can, unbroken ideally. If you and double unders have a complicated relationship remember to keep your composure but fight for reps. When in doubt… spin the rope faster! You can do this!! Align your Double Under Chakras and get after it.

The Snatches
If weight 1 seems light to you, plan for touch and go reps that keep your form clean. If you’re doing three sets, perform 6-5-4 reps, for two sets perform 8-7 or 10-5. Have a gameplan but go on feel too, if the bar feels light strike while the iron is hot. If weight one is going to be a fight, or more than you can cycle just hit steady singles and be Extra diligent about your set up for every rep. As you fatigue, make sure you’re not just pulling the bar harder off the floor but just as importantly pulling yourself UNDER the bar into the receiving position. This is easier than pulling the bar higher!!

If you’re getting past the first segment its because you’re really fit and can throw around 95/135 pretty comfortably.

Strict HSPUs
If you make it here congratulations, we’re so glad to have you. Strict HSPU capacity is highly variable and at that point you’ll know what your capable based on how you’re feeling. Don’t crash down onto your head,

Scaled
If you’re scaling its likely because of the double unders or the snatch weights (or both!). In either case I think you have a better chance of getting into the 2nd phase than most people so this is going to be a fun workout to hammer through. Make sure you’re familiar with the specific standards for every movement like the hand release push-ups and modified wall walks.

Full Standards and Scorecard

Workout of the Day

A reminder that this evening’s classes will have guest coach Cody Mooney at the helm! Cody has over a decade experience coaching CrossFit and has competed at the CrossFit Games multiple times!! 

STRENGTH

A1) Deadlift
6-4-2-6

A2) Dumbbell Z Press
3 x 6-10

Notes:
Rest about 1 min between exercises.
Go heavier on both lifts than what you did last week.
For the deadlift we will use wave loading. Use your numbers from last week to guide your starting point and then increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.

Here is an example:
warm up in 2-4 sets: 115×10, 145×5, 160×3
work sets:
180×6
195×4
210×2
190×6

METCON

For Time:
50/40 Cal Bike
40 Russian KB Swings
30 Ball Slams
20 Wall Walks

Notes:
There is a 13 min time cap on the workout.
Intent is that the bike takes less than 4 minutes. Scale accordingly (40/30 cal).
For the wall walks, the full ROM in the 2021 Open was both hands touching a tape line 10″ from the wall. Consider using that as a guideline for yourself today!

Wall Walk Scale:
A. 10-15 reps, full ROM
B. 10-20 reps, partial ROM
C. 10 reps of a 5 second wall-facing hollow inversion hold (feet to wall, hands stay stationary)
D. 10 reps of a 5 second box piked handstand hold

CrossFit Group Class Programming Template (WK9/9)

Yu, Rachel and Caleb all completing good reps on a 23.2B Thruster attempt

THEME WEEKS & THE EXTRACURRICULAR OPEN

Week 3 is upon us! Get your creative juices flowing as its arts & crafts week. Draw a CFSBK staffer with the supplies located at the front of 597 and we’ll post it up. We want to see everyone take a crack at drawing a coach. For the Extracurricular Open the final wee’s challenge is to dress like a CFSBK coach. The Best dressed at Friday Night Fever OR Saturday Group classes gets 5 free classes or any 2 pieces of CFSBK merch on the house! Will you shave your head like coach Steph to get those free classes?!

Theme weeks

• Week 1: CFSBK (Evil) Spirit Week! A sea of darkness known as CFSBK imposes over the Open on week one! Wear all black and if you have a black CFSBK Skull and Bones shirt, rock it!
• Week 2: Rainbow Explosion Week! Wear alllll the colors and patterns! This is your week to channel your inner Coach Katie and rock the flashiest or loudest gym wear you have.
• Week 3: Arts & Crafts Week! Draw a coach! We’ll provide paper and art supplies for you to draw a CFSBK coach and we’ll post them all at the front of the gym!

The Extracurricular Open
Weekly challenges for members to flex their creative muscles through the Open!

• Week 1: CrossFit Open Haiku “The CrossFit Open. Poetry and sweat abound. Can you lift our souls?”
• Week 2: Best Dressed In connection with Rainbow Explosion week, who was the most EXTRA?!
• Week 3: Dress like a coach! Break out the fake tattoos and No Bulls to do some CFSBK cosplay.

23.3 ANNOUNCED TODAY AT 3PM

See what the final workout for the 2023 CrossFit Games Open will be live on CrossFit Game’s Youtube page starting at 3pm.