Workout of the Day

STRENGTH

1 Rep Max Weighted Strict Chin-up

Notes
This is a re-test! Take 12-15 minutes to build to a heavy weighted chin up. Compare to Week 1 if you were here.

We’re including the same warm ups and structured plans as we did on day 1, so your conditions for this test will be similar to the first:

Advanced (I can do multiple bodyweight chin ups)
bodyweight x 3-5 reps
light weight x 2 reps
building in weight x 3-4 single rep attempts

Intermediate (I can do 1 bodyweight chin up)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
bodyweight x 1 rep
building in weight x 3-4 single rep attempts

Beginner (I’m not sure!)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
chin up attempt x 1 rep
*If successful, keep repeating singles to accumulate as many reps as possible in time allowed.
*If not, finish with chin up negatives x 2 reps x 3-4 sets

Foundations (Building upper body pulling strength foundation)
5 foot assisted chin ups x 4-5 sets

METCON

EMOM x 20 min
A. 12/9/6 Cal Bike
B. 6 Chest to Bar Pull Ups + 12 Bodyweight Reverse Lunges (total)
C. 6 Shuttle Runs (40′ segment)
D. 40 sec Sandbag Bear Hug Hold

Notes
Scale rep counts and/or movement complexity as needed so no movement takes you longer than 40 seconds to complete throughout the workout. The first round should feel pretty chill before fatigue begins to accumulate.

1 Shuttle Run = 40′ segment = “down-and-back” across the outside lines on the gym floor. Complete 6 down-and-backs, or scale as needed!

Pull Up Scaling
RX+ 3 Bar Muscle Ups
A. 3 CTB Pull Ups
B. 5 Kipping Pull Ups
C. 5 Tough Ring Rows

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CrossFit Group Class Programming Template (WK8/8)

Mimi grinding through a Sunday workout

The Strict Pull-Up

Workout of the Day

4 Progressive Sets of:
2x Hand over Hand Sled Rope Pull Then Push
25 Hollow Rocks
1:00e Single Arm KB Hold

Notes
Work through the triplet trying to build to a challenging load on the sled and hold. Try to perform the hollow rocks in as few sets as possible, if not unbroken.

1 , 2 or 3 Laps of:
550m Sandbag Carry

Notes
1 Lap: Will take roughly 8-10 minutes with a handful of breaks in there.
2 Laps: A little longer and a test of grit. This will take around 15-20 minutes
3 Laps/ 1 Mile: A miniature Kaihōgyō. This practice is not only a test of physical endurance but also of mental and spiritual resilience. No headphones allowed.

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CrossFit Group Class Programming Template (WK7/8)

A person can really get some thinking done out here

Workout of the Day

20:00 AMRAP of:
8 Toes-to-Bars
10 Dumbbell Hang Power Clean-and-Jerks (50/35 lb)

Floater Cardio Movement:
A: 14/12 Calorie Row
B: 12/10 Calorie Bike
C: 270m Run

Notes
Intent for this one is 7+ Rounds. Today, choose your own adventure on the cardio movement, based on what you have or haven’t done recently. Scale so that the row/bike/run takes about 1 min per round at a sustainable effort. Pick your least favorite? 😉

With the rowing option, this is Open WOD 18.1!

The DB movement is 5 reps on one arm, then 5 reps on the other arm.

TTB Scaling:
A. 4-6 kipping
B. 4 Strict
C. 10 V Ups or Tuck Ups

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CrossFit Group Class Programming Template (WK7/8)

Event 1 for the Wet Hot American Throwdown

This year we will host a partner competition on Friday, September 13th. Grab a friend, any friend! All combinations of genders are welcome. It’s not about the leaderboard; it’s about the camaraderie!

Who: Everyone is welcome! We’ve got scaling options for all abilities.
When: Friday, September 13th, 5:00-8:00pm
Signing Up: Click here to register! (both partners must be registered to compete)

Not sure about competing? Don’t sweat it! This event is all about coming together, breaking a sweat, and cheering on our awesome gym mates. Spectators are highly encouraged, so even if you’re not competing, come out and join the fun!

After the event, we’re heading to a local watering hole for an epic after-party. Don’t miss out – we can’t wait to see you there!

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Event 1: For Load/Reps, We Have Lift Off

Min 1: Athlete A (Snatch attempt 1)
Min 2: Athlete B (Clean and jerk attempt 1)
Min 3: Athlete A (Snatch attempt 2)
Min 4: Athlete B (Clean and jerk attempt 2)
Min 5: Athlete A (Snatch attempt 3)
Min 6: Athlete B (Clean and jerk attempt 3)
Min 7: Athlete A ( Max Snatches @ 135/95/65#)
Min 8: Athlete B (Max C & J @ 135/95/65#)

Flow:
Every minute on the minute, an athlete performs either a clean and jerk or a snatch in alternating fashion. Each athlete can take as many attempts as they would like to make their lift during their respective minute. However, lift must be completed WITHIN that minute. You may only attempt the weight you started with during that time frame. Athlete is allowed to go down or up in weight for next attempted minute. If athlete misses all 3 lifts within their respective time frame, they will receive a score of 0 for 1A, but will have an opportunity to score in 1B, where they will perform max effort snatches or clean and jerks at 135/95/65#.

Athlete may begin with a loaded barbell at their opening load and will be responsible for changing their own weights throughout the event. Clips required.

Score 1A: max lift total, relative to BW
Score 1B: max total reps between team

Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up: 5×2, as heavy as possible

B. Push Press: 5×3, building

C. Clean Deadlift: 5×3, building

D. Back Squat: 5×3-5, building

Notes
Tomorrow we have toes to bar, clean and jerks, and rowing.

METCON

4 Rounds for Time:
400m Run
50 Air Squats

Notes
Intent < 16:00. Check out the video and notes below on this one!

Scaling Option A
3 Rounds for Time:
400m run
50 Air Squats

Scaling Option B
4 Rounds for Time:
270m Run
30 Air Squats

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CrossFit Group Class Programming Template (WK7/8)

International CFSBK reunion! Jim and KH visit Mo and Kat in Gothenburg. They all met at CFSBK roughly 9 years ago!

From the CrossFit Archives: Today’s Run / Squat workout

Today’s metcon is a simple couplet that ollllld school CrossFitters will remember being posted by mainsite in 2008. Chris Spealler completes it in 8:35 while  Zac Pine does it in 9:33. Notice how consistent his air squats are, even as he’s moving with speed. This workout is accessible, simple, and potent. Is today your day to go RX’d??

Workout of the Day

A. Every 90 seconds for 12 sets, complete (18 minutes):

Advanced
Clean Waves (% of Clean 1 RM)

1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%

4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%

7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%

10) 1 rep at 85%
11) 1 rep at 90%
12) 1 rep at 95%

Bonus Attempt: If you’ve made all your lifts today, try a lift at 100%+!

Example (163# 1 RM)
1) 114#, 122#, 130#
2) 122#, 130#, 138#
3) 130#, 138#, 146#
4) 138#, 146#, 154#

Beginner
1 Clean (every 2-3 sets, increase weight)

Notes

This week the Advanced rep scheme waves up heavy singles. The goal remains the same: MAKE lifts! At the end of the waves, if you’ve made every lift, you can opt to attempt a heavier single if things are feeling and looking good. Or choose to end on a positive note, knowing that you made it all the way through the waves successfully.

The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts.

B. Clean Deadlift
In 3-5 total sets, build to a Heavy 3 reps for the day.

Notes
Today you have the option to build to your heaviest three reps for the day (not necessarily the cycle). Allow for a few minutes rest between your attempts.

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CrossFit Group Class Programming Template (WK7/8)

Legacy members Chris A and Bob S who have both clocked over 15 years at CFSBK! These guys remember the days before Degraw street when we were renting hourly at the Brooklyn Lyceum (RIP).

New Strength Cycles starting in September

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 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 2-3x 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.

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. This cycle will end with a Total on October 27th.

*Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: September 4th
End Date: October 27th

Register here!

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

Begin Date: September 4th
End Date: October 27th

Register here!

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

Begin Date: September 4th
End Date: October 27th

Register here!