Workout of the Day

“Mythic Strength”

Deadlift

2 x 45 Seconds AMRAP (RPE 8-8.5)
Rest 2-3 min.

Notes
Ramp up tp approx same weight as last week. Aim for higher reps (10+). Full resets (No TnG).

Single Arm Press & Farmer Carry

Press DB for 6-8 reps. Rest 30 sec. Farmer carry same hand 40 ft. Rest 30 sec. Repeat other side, rest 90-2 min sec.4 rounds, building.

Notes
4 rounds building. Leave 1-2 RIR on the press.

Cashout

Lu Raise50 reps

Notes
Go light. Short breaks, count to 15, then continue.

CrossFit Group Class Programming Template (WK5/8)

CFSBK Coaching alumni Pat F judging the GOAT, Tia Claire Toomey

CrossFit Games Viewing *UPDATED*

Hey everyone, we’re modifying the CrossFit Games viewing/Open gym today to 4-6pm to just stream the final individual event. 1-6 was too long of a window! Sorry! Come on by, chill, eat, workout, watch. We’ve got free beer and non alcoholic drinks like water and seltzer.

You can see the competition details here.

Workout of the Day

PARTNER METCON

CrossFit 2024 Semifinal Event 2

5 Rounds For Time:
100 Double Unders
20 Toes to Bar
10 Front Squats

Notes
Today we’ll tackle this beast of a workout… with a buddy! There is an 18 minute time cap.

In the semifinals, this event was done at 225/155#. The winners did it in under 12 minutes (solo)!!

For our version, athletes will trade off as needed to accumulate the volume of work listed as a team. For example: Partner A does 50 Double Unders, Partner B does 50 Double Unders, then they move to the Toes to Bar and trade off sets of 5 until 20 total reps are complete, etc.

The barbell will come from the floor. Choose a challenging weight that you could complete 5 reps unbroken when fresh.

CrossFit Group Class Programming Template (WK5/8)

Good training partners are invested in the success of their gym pals!

Tomorrow in 597!

Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up: 5×2, as heavy as possible
B. Split Jerk: 4×3, building
C. Clean Deadlift: 5×3, building
D. Back Squat: 5×3-5, building

Notes
Tomorrow we have Double Unders, Toes to Bar, and Heavy Front Squats!

METCON

For Time:
15-12-9 Calorie Row
9-12-15 Burpees over the Rower

Notes
If you can comfortably row 20 calories in 1 minute, then scale up the row calories to: 21-15-9. Burpees remain the same rep scheme (9-12-15).

Intent is < 6:00. This one is quick and dirty, and a perfect day to push yourself. Scale as needed to achieve a high intensity effort from start to finish!

Intermediate
12-10-8 Calorie Row
8-10-12 Burpees over the Rower

Beginner
12-10-8 Calorie Row
8-10-12 Burpees

CrossFit Group Class Programming Template (WK5/8)

Coaches Katie and David take on today’s metcon.

Lazar Đukić

CFSBK is so saddened about the tragic passing of Lazar Đukić yesterday during day 1 of the CrossFit Games. Our hearts go out to his family and friends. Also thinking about all the folks at the Games processing such a tragedy. Keeping our eye on this story as it develops.

CrossFit community mourns loss of athlete at Fort Worth event CBS Texas

 

View this post on Instagram

 

A post shared by CrossFit Games (@crossfitgames)

Workout of the Day

A. Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Clean Waves (% of Clean 1 RM)

1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%

Example (163# 1 RM)
2×113, 2×123, 2×130
2×118, 2×128, 2×135
2×130, 2×138, 2×143

Notes
This week the rep scheme changes slightly and you will perform 2 cleans every 2 minutes at the same percentages as Week 3. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.

B. Clean Deadlift
3×3, building

Notes
The reps and sets for the Clean Deadlifts remain the same throughout this cycle. Continue (or start) pushing load here OR consider adding an additional set to accumulate some additional volume if you have a difficult time with the clean deadlift set up.

Want to learn more about the Clean Deadlift? Here is a short article about by olympian Chad Vaughn

CrossFit Group Class Programming Template (WK5/8)

WE DID IT JOE! COME THROUGH!!!!!

Workout of the Day

STRENGTH

Split Jerk
4×3, building

Notes
Today we’ll be taking the barbells from the racks for our split jerks. If you are looking for a reference for your split jerks, you can refer back to the previous cycle on either Week 7 (June 24) or Week 8 (July 1).

METCON

For Time:
400m Run
30 Russian KB Swings @ 24/16/25kg
40 Air Squats
50 Crossover Single Unders
40 Air Squats
30 Russian KB Swings
400m Run

Notes
Intent <12:00.

Run: Choose a distance you can complete in under 2:30.
KB: Choose a moderate weight you can complete 30 reps unbroken if desired.
Crossovers: After the first single under each cross is one rep. Scale to 100 single unders if needed.

CrossFit Group Class Programming Template (WK5/8)

Tom Squatting Heavy

How to count crossovers

Lets slow it down 🧐