Workout of the Day

STRENGTH

Sumo Deadlift
4×5, Building

Notes
Start with a weight that challenges you while allowing you to maintain good form. Increase weight progressively each set if form remains solid. Rest 2-3 minutes between sets to fully recover.

METCON

5 Rounds for Time
8 Alternating Single Arm DB Devil’s Presses
130-meter Single Arm DB Farmer’s Carry

Notes:
DB: 50/35/20#

The goal of today is to keep moving. This is grunt work with a relatively low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes!

Devil’s Presses are 8 total, 4 each side.

Carry is 130m total. You may switch arms as desired throughout the distance, but spread the work as evenly as you can, rather than carrying for longer in your dominant or stronger side.

Scaling Option A
5 Rounds for Time of:
8 Alternating Single Arm DB Devil’s Presses
130-meter Single Arm DB Farmer’s Carry

Scaling Option B
4 Rounds for Time of:
8 Alternating Single Arm DB Devil’s Presses
130-meter jog, no weight

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CrossFit Group Class Programming Template (WK2/8)

The Wet Hot American Throwdown tonight!

Tonight 14 teams of 2 will battle it out to see who is truly the wettest and hottest team out there! The event will run from 5:00 PM until 7:45 PM at 597, and spectators are encouraged to attend. There will also be a

Click here to see the events, teams, timetable and real time scoreboard!

Event 1: “We have Liftoff”

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#)

Event 2: “StrongSprint”

Each teammate performs the following for time:

80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run

Event 3: “Synchro Chipper”

Cash in: Athlete A or B performs 500M row
–then–
30 Synchro DB S2O @ 50/35/20# ea hand
60 Toes to bar
30 Synchro DB Squats
40 Kipping pull-ups
30 Synchro DB thrusters
20 Chest to bar
–then–
Cash out: Athlete A or B performs 500M row

Event 4: “Double Dutch”

Event details withheld 

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building

B. 3 Power Clean and 3 Push Press x 6-8 sets

C1. 4 x 3-5 Tempo Ring Dips
C2. 4 x 30 Sec Hanging L-Sit

D. Sumo Deadlift 4×5, Building

Notes
Tomorrow we have sumo deadlift for strength, plus devil presses and farmers carry.

Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. Refer back to week 1 for loads. The intention is to increase 2.5-5% from last week.

Gymnastic Superset: Refer back to yesterday’s program for scaling and progression options!

ASSISTANCE

3-4 Rounds For Quality:
6-8ea Lateral Step Ups (not alternating)
:30ea Copenhagen Plank
30 Russian Twists (15ea)
270 m Jog (Recovery Pace)

Notes
This is a quality focused workout, so move with intention throughout. The little details make a big difference. Create mind-muscle connection on the step ups to your working-side leg and resist the urge to excessively push off the opposite leg. Keep a strong midline on the planks — no breaks at the hip. On russian twists, rotate through your trunk as much as possible. The jog is your chance to reset, so find a steady pace!

If quality mechanics are no problem for you here, feel free to add load to the step ups and russian twists.

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CrossFit Group Class Programming Template (WK2/8)

When you’re on the brink of total collapse mid workout and you look up and see Ruby looking at you like this.

Sunday 9.22.24: Mobility Class with Queer Trans Strength NYC

This event is being put on by our partners at Queer Trans Strength NYC. Join Dr. Marcia for a floor based, full body mobility class!

For the movement session, we will spend about 30-35 min on actual movement, with a short intro before and Q&A portion after. We explore positions in sitting, on our backs, on our bellies, and on all fours. Copies of Movement for Every Body will also be available for purchase at discounted rates.

Bring your props! Some yoga blocks, foam rollers, mats will be available.

Where: 608 Degraw Street
When: Sunday, September 22nd, 6:00-8:00pm
Signing Up: Click here to register!

Bio
Dr Marcia Dernie (she/they) is a Haitian doctor of physical therapy, accessible yoga teacher, and chronically ill strength athlete who loves to dance. Their first book Movement for Every Body serves as an inclusive roadmap for folks of all abilities, shades, and sizes to enjoy movement. She is also the owner of Move with Marcia, which provides both free and affordable online resources to help folks move better through mobility exercises and yoga.

Workout of the Day

SKILL

Ring Support and Bottom of Dip Holds

Notes
In the first part of class we’ll get comfortable supporting ourselves on top of the rings and working with the instability. Scaling options will be provided!

STRENGTH

A1. 4 x 3-5 Tempo Ring Dips @ 3011
A2. 4 x 30 Sec Hanging L-Sit

Notes
Choose scaling options for today that allows you to work safely through these challenging gymnastic movements.

Progression for Ring Dips (All @ 3011 Tempo)
A. 3 Negatives
B. 3-5 Ring Dips with Band
C. 3-5 Dips (Matador or Parallettes) + 15 Sec Ring Support (scale as needed)

Progression for L-Sits
Note: If you can hold with straight legs, but not for 30 seconds unbroken, try doing 2-3 sets of 10 second holds, fighting for perfect position and resting as needed.
A. Single leg tuck (one leg extended forward)
B. Double leg tuck
C. Single leg tuck (one leg extended down toward ground)

METCON: “Cindita”

AMRAP 12:00:
4 Strict Pull Ups
8 Push Ups
12 Air Squats

Notes
Today is a perfect day to practice performing the common uncommonly well.

Scaling Option A
2 Strict Pull Ups
4-6 Push Ups
12 Air Squats

Scaling Option B
4 Band Assisted Strict Pull Ups
8 Elevated Push Ups
12 Air Squats

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CrossFit Group Class Programming Template (WK2/8)

Nate getting a bubble bath on Degraw street

Additional Group Classes Rundown

Workout of the Day

STRENGTH

Every 2 Min X 4 Sets
3 Power Clean + 3 Push Press

Every 2 Min X 4 Sets
2 Power Clean + 2 Push Press

Notes
This is the same exact structure as last week. Refer back to what you did and aim to increase the weights by about 2.5-5%, as technique allows. Generally, the bulk of your lifts should still feel very crisp, with the push press potentially slowing down a bit as we get to heavier loads.

As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip and drive, feel free to cycle the push presses today. Otherwise, reset at the rack position for each rep.

Remember if things start to fall apart, use what you learned in our “wave loading” last cycle. Don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!

PARTNER METCON

AMRAP 10 MIN
7 Power Snatches @ 75/55/35#
21 Double Unders

Notes
Intent is 8+ rounds total as a team.

Partners will alternate full rounds of work. Each individual round should be achievable in about 1 min or less. If you are new to snatching or cycling the barbell for multiple reps, scale reps, load, or both as needed to maintain the intent of the workout.

Scaling Option A
5 Power Snatches
15 Double Unders

Scaling Option B
5 Hang Power Snatches
40 Single Unders

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CrossFit Group Class Programming Template (WK2/8)

Great shot of Brian running

Great 1:00 technique video for today’s workout

Workout of the Day

STRENGTH

A1. Back Squat 3×8, building
A2. Incline Dual DB/KB Row 3×12-15 @ 2011 tempo

Notes:
BSQ: Use your numbers from last week’s sets of 10 to guide loading today. Ideally each set is a bit heavier, and building to something that feels like RPE 8/10. Here is one example:

Week 1 work sets: 165, 175, 185#
Week 2 potential work sets: 180, 190, 195#

Rows: hold a 2 second down tempo and pause for 1 sec at the top of each rep. May load with DB’s or KB’s! This will be lighter than what you hit for last week’s single arm heavy 8.

METCON

For Time
1000m Row
200′ DB Suitcase Walking Lunge

Notes
Intent < 10 min

Strategize your row so you can finish, walk to your DB’s, and immediately get to work. It does not pay to go 15 seconds faster on your row if you end up being over your threshold and have to rest after 20′ of lunges!

Lunges will be completed in 20′ segments across the gym, 10 total. Start with toes behind the near line and finish with heels beyond the far line. Turn around and repeat. It might be tempting to cut your last few feet short, but hold the standard on each segment.

DB: 50/35/20# each hand

Scaling Option A
800m Row
160′ Suitcase Walking Lunge

Scaling Option B
650m Row
120′ Walking Lunge (bodyweight)

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CrossFit Group Class Programming Template (WK2/8)

Coach Katie and Sarah C doing a partner workout in style. WHATD teams are encouraged to dress to impress!

The Wet Hot American Throwdown is Sold Out

We’ve sold out our 4th annual WHATD! But that doesn’t mean you have to miss out on the fun! This Friday night, 15 teams of 2 will battle it out to see who is truly the wettest and hottest team out there! The event will run from 5:00 PM until 7:45 PM at 597, and spectators are encouraged to attend.

Event 1: “We have Liftoff”

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#)

Event 2: “StrongSprint”

Each teammate performs the following for time:

80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run

Event 3: “Synchro Chipper”

Cash in: Athlete A or B performs 500M row
–then–
30 Synchro DB S2O @ 50/35/20# ea hand
60 Toes to bar
30 Synchro DB Squats
40 Kipping pull-ups
30 Synchro DB thrusters
20 Chest to bar
–then–
Cash out: Athlete A or B performs 500M row

Event 4: “Double Dutch”

Event details withheld