Workout of the Day
STRENGTH
3-5 Sets of the Complex
6-8 Chainsaw Rows – L
6-8 Contralateral Front Rack Reverse Lunges – L
6-8 Chainsaw Rows – R
6-8 Contralateral Front Rack Reverse Lunges – R
20 sec Goblet Bottom-of-Squat Hold
Notes
Use one implement for all three movements and perform them as a connected “complex” without rest.
Then, take 1-2 min rest between sets.
Start with moderate load and build to something very challenging. Using a KB is preferred, but if you find you’re between weights, a DB works, too!
For the squat, hold in your best/deepest active squat, with the elbows off the knees and lumbar curve maintained.
PARTNER METCON
8 Rounds for Time (4ea)
10 Goblet Squats @ 32/24/16kg
8/6 Cal Bike
Notes
Intent <7 min.
Come out swinging on this one! When you get those special feelings in your legs and lungs in round 3, just remember it’s actually almost over.
CrossFit Group Class Programming Template (WK2/2)
Ricky (Garrick on the leaderboards) taking down another Open workout
Next Group Cass Programming Cycle: Monday 3/17/25 – Sunday 5/11/25
The Open is over and it’s time for another 8 week cycle! Wave loading returns, floater days keep floatin’, and constantly varied functional movements performed at relatively high intensity abound! Springtime, warmer temps, and a lurking “Murph” at the end of May all mean you’ll see a bit more running in the program. ::insert groans of despair here:: See below for all the deets. Send love notes and formal complaints to Whitney@CrossFitSouthBrooklyn.com
Weekly Biases
Monday: Power Clean and Jerk (wave loading) + Clean Deadlifts and Pressing Variations
Tuesday: Varied
Wednesday: Single Leg Strength / Upper Body
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength
On Tuesdays, Thursdays, and Saturdays, we’ll utilize variance to balance out the week. These days will be a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, and so on.
Monday:
Strength and more strength! Our focus lift will be Power Clean and Jerks, utilizing wave training as we did a few cycles ago. This is the practice of building up in weight, then back down, and back up again, for multiple “waves.” Ideally your technique should be very consistent – from the empty bar to your heaviest reps. Check out the programming notes in Week 1 to learn more.
This main lifting segment will be followed up with strength accessory work of Clean Deadlifts and overhead pressing variations.
Wednesday:
Single leg strength and upper body supersets. We will alternate each week between lower body exercises to develop well-rounded unilateral strength. These will be coupled with an upper body movement, complementing what else has come up during variance in the week.
Weeks 1,3,5,7: Back Rack Reverse Lunges
Weeks 2,4,6,8: ATG Split Squats
This day will also incorporate a second segment, whether it’s a metcon or assistance work.
Friday and Sunday:
Floater Strength! Use this day to round out and/or make up missed lifts from the week. Since there is no dedicated squat day this cycle, choosing the squat pattern will be a good choice for many.
This day will also incorporate a second segment, whether it’s a metcon or assistance work.
Final thoughts…
A large part of your long-term training progress depends on logging your workouts accurately and setting yourself up for success with qualitative and quantitative notes. This also really helps classes run smoothly! If you’re not already… use the Beyond the Whiteboard app, free for CFSBK members!
