Workout of the Day

FLOATER STRENGTH

A: 5:00 Pull-Up Test

B: Shoulder Press 5-5-5

C: Back Squat 5-5-5

D: Power Snatch 1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have thrusters and pullups. (It’s not Fran)

PARTNER METCON

AMRAP 7:00
Air Bike Calories

*While 1 partner is biking, the non-working partner is holding a sandbag in a bear hug.

Notes
Partners will work together to accumulate as many cals on the air bike as they can. While one partner is biking, the other parter will be holding a sandbag. If the sandbag hits the ground, the biking stops. Ideally you hold the bag in a bear hug carry, but depending on fatigue and load if you need to shoulder it that’s okay.

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CrossFit Group Class Programming Template (WK7/7)

Fit gang rolling deep

5:00 Pull-Up Test

Coaches Cara and David the “Terror Twins” doing the 5:00 pull-up test. This is just their first sets. Cara ended up with 21 reps total and coach David with 45. How did you do?? Did you get your first pull-up or PR?

Workout of the Day

STRENGTH

E2MOM x 16 Minutes
1 Snatch

Notes
Every 2 minutes perform 1 snatch (power or full), ascending in weight for 8 total sets. With 8 total sets, your first 2-4 attempts should still feel like a warm-up.

PARTNER METCON

AMRAP 10:00
10 Alternating DB Power Snatches
5 Strict Toes to Bars OR 10 Sit Ups

Notes
Partners alternate complete rounds. At the 10 minute mark, teams may either be done or parter B can finish up so that they get as many rounds as partner A. Athletes choice.

Snatches
+/50/35/20/-

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CrossFit Group Class Programming Template (WK7/7)

This is an excerpt from our “What is CrossFit” and Nutrition lecture from 12/7/24. In this segment coach David Osorio follows up on an explanation of energy balance to discuss how our body adapts to increasing exercise in relation to total caloric expenditure. Unfortunately, the sound quality was compromised! We hope to offer this free lecture 2-3 times per year. Below is the image on the projector being referenced for clarity.

Workout of the Day

STRENGTH

Back Squat
5-5-5

Notes
Perform 3-4 progressive warm-up sets followed by three attempts at a 5RM. Rest 3-5 minutes between your work sets.

Experienced lifters should attempt a true 5RM using spotters. More novice lifters can work up to a challenging but submax set of 5 then perform three total sets at the same weight, or slightly higher or lower depending on how it feels.

METCON

AMRAP 10:00
60 Double Unders
20 Lunges
10 Burpees

Notes
Double Unders
60/40/20/10 Double Unders
80 Single Unders

Lunges
Can be bodyweight or DB/KB/Sandbag loaded, as desired. 20 Total, 10 each side.

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CrossFit Group Class Programming Template (WK7/7)

Thank you to everyone who donated clothes and resources the past couple week to Vocal NYC! They brought over so many hauls since we started the drive and wanted to say thanks. FYI, Vocal NYC is also where the abandoned lost and found items end up.

How To Spot the Squat

Today more experienced lifters will have an opportunity to work towards a heavy 5. If you think you’ll need spotters for your attempts check out the 1:12 video below. We’ll review in class as well but the video will help you understand this protocol.

The nice thing about 5’s is that you’re way more likely to feel a missed lift coming in the previous reps than you would for a 1 or 3 RM. Pace your reps out, listen to your body and be confident, but smart whenever lifting heavy.

Workout of the Day

STRENGTH

Shoulder Press
5-5-5

Notes
We’re testing today! if you have a goal for your press, try to hit it early. Rest more than you think you need between attempts and make small jumps if you’re already grinding.
We’ll review bracing and the points of performance in class!

ASSISTANCE

3-4 Rounds NFT
8-16 Strict Dips
Floater Exercise
:40-1:00 Farmer Carry

Floater Options
8-10 Double KB Deadlifts
8-10 Goblet Squats
8-10 Cals Air Bike

Notes
Move steadily through the triplet. Make things hard.

Dips:
Ring
Matador (BW or Banded)
Self-Assisted Box Dips

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CrossFit Group Class Programming Template (WK7/7)

Dogs of CFSBK calendars are still available at the front desk. 100% of proceeds go to Pupstarz Rescue.How could you say no to co-Mr. March, Rufus!

Fitness Garage Sale this Saturday!

CFSBKer Jared G is planning a move next year and cleaning out his closet! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday 12/14 so make sure to come by! Get your holiday gifts

Chuck Carswell cues the Shoulder Press

Workout of the Day

STRENGTH

5 Min Pull Up Test

Notes
Start with 1 set of as many reps as possible, leaving 0-1 reps in reserve. Rest as needed and then continue to accumulate reps for the duration of the 5 min period.

Athletes with 3+ reps should work as above.

Athletes with 1-3 reps can choose a work/rest ratio and aim to do singles throughout. Ex: 1 pull up every 30 sec.

Athletes with 0 bodyweight reps can try for their first today OR EMOM x 5 min: 3-5 foot/box pike assisted reps

Bodyweight Pull-Ups
Box Pike Self Assisted
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

“Christine”

3 Rounds for time of:
500m Row
12 Deadlifts @ BW
21 Box Jumps 24/20″

Notes
“Christine” is a classic CrossFit benchmark workout that has evolved slightly over the years. When it was first released in 2007, the “Rx’d” version included 20″ box jumps and bodyweight deadlifts. More contemporary versions have adjusted the box jumps to the standard heights of 24″ and 20″, and some variations use a standard deadlift weight of 185/125 lbs. The deadlift load should be something you can perform unbroken, so adjust accordingly! Lots of hinging in this workout so move efficiently!

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CrossFit Group Class Programming Template (WK7/7)

CFSBK coaching alumni Tori on a box piked handstand Push-Up

New School & Old School “Christine” Demos