AM Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Snatch: 6-9 sets x 1-2 reps
C. Bench Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have Stonewall! Squat cleans, burpees, push jerks, double unders, and VIBEZZZZZ!

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

ASSISTANCE

3-4 Rounds for Quality
10 Slider Hamstring Curls @ 30×1
15 V-Ups or 20 Tuck-Ups
130m ea side Single Arm KB Farmer Carry

Notes
Take rest minimal between exercises today and keep a good flow from one to the next.

Hamstring curls can be done as 10 with both legs or 5 each side single leg. Either way, keep the hips as high as possible throughout and maintain the tempo.

Use a heavy weight for the carry, but aim to stay unbroken on it. If you have to put it down more than once during 130m, scale back in the next round.

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CrossFit Group Class Programming Template (WK7/8)

Kelley and Ashley working through 100 pull-ups

PM Workout of the Day

“ACID ATHLETICS”

For Time:
Row 50/40 cals
50 Wall Ball Shots
Assault Bike 50/40 cals

Notes
Tonight’s the night! We’ll be running heats of this workout every 15:00 from 5:15-7pm with our friends from RAD Global! There will be prizes, detroit style pizza and fun vibes for all those that attend. This is a free event so come on down to participate or spectate and hang out. The workout can be performed sub 10:00 but for most of us will be in the 11-13:00 range. You can choose your own wall ball weight and height as needed.

 Warm-ups will be DIY and you can sign up for a heat here!

Workout of the Day

STRENGTH

Bench Press
4 x 3-5

Notes
Perform 3-4 warm-up sets and then 4 working sets that are all RPE 8+. You can still build in load or go sets across.

Ideally by this point in the cycle you’ve got an idea of what weight to be working at. If you’ve been conservative this cycle and made all your reps each week, be more aggressive today. If you missed reps in prior weeks, remove ego and hit at least 3 solid reps on all 4 sets today.

METCON

EMOM x 8 MIN (4 Rounds)
A. 10 Chest to Bar Kipping Pull-Ups
B. 20 Sec Max Cal Bike

Notes
Alternate movements every minute on the minute. In large classes, athletes will share equipment and one partner will start on the bike.

Pull-Ups: Choose a difficult variation for you that can be completed in 40 seconds or less consistently.
RX+ 3-5 Ring or Bar Muscle Ups
A. 6-8 CTB Kipping
B. 5 CTB Strict
C. 5-10 Kipping Or Strict Pull-Ups
D. 10 Jumping Chest to Bar Pull-Ups

Bike: Go hard! Work at about 90% on your first round and aim to sustain or beat your score each round.

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CrossFit Group Class Programming Template (WK7/8)

Find your people!

This Saturday, our 13th Annual “Stonewall” workout

On Saturday, June 28th, we’ll be hosting our 13th annual Pride workout: “Stonewall.” This tradition began at CFSBK in 2013 as a way to honor the Stonewall Rebellion—a week-long uprising that began on June 28, 1969, and became a defining moment in the fight for LGBTQ+ rights.

As always, the event is free to attend, and we invite all participants to make a suggested donation of $25 (or more!). This year, we’ll once again be supporting two incredible organizations doing vital work in the LGBTQ+ community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK will collect all donations, split them evenly between the two orgs, and post receipts following the event.

Register here

Workout of the Day

ASSISTANCE

3 Rounds for Quality
1:00 Row @ 25 s/m
30 sec Forearm Plank Reaches
4 Overhead Squats @ 3111
4 Snatch Balance
4 Tall Snatches

Notes
Use these movements as a technique primer. The Tall Snatch is specifically useful for improving the turnover, addressing mechanics, timing, speed, aggression and precision.

When you move on to your snatches in the strength piece, focus on replicating the feeling of that same forceful turnover and proximity of the bar to the body.

Most athletes should start with a lighter barbell than they typically snatch with to dial in tempo and technique, and then work up to usual empty barbell as appropriate. Advanced lifters can start with their typical empty bar and stay there or add light weight, but not at the expense of technique or tempo.

STRENGTH

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

Advanced: Snatch (% of 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%

Beginner
Snatch x 2 reps
*Every 2 sets, increase weight

Notes
Snatches may be full/squat or power, athlete’s choice. If you are power snatching due to mobility or stability challenges, consider adding a tempo overhead squat (to your best depth) at the end of each set.

These are not intended to be touch and go lifts. Rest at least 5 seconds between reps and find your proper starting position each time.

Adv: This week you will perform 2 reps at the same percentages as Week 5. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.

Beg: Rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.

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CrossFit Group Class Programming Template (WK7/8)

GET RAD THIS FRIDAY!

Our besties at R.A.D are coming back to CFSBK on this Friday 6/27 for an evening event dubbed the the R.A.D® Acid Athletics challenge. This is a free event open to all with heats kicking off every 15 minutes from 5:15-7pm. The workout is scaleable and accessible to all. Warm-ups will be DIY and you can sign up for a heat here!

For Time:
Row 50/40 cals
50 Wall Ball Shots
Assault Bike 50/40 cals

Detroit-style pizza and drinks on R.A.D®. CA$H and podium prizes. Oh, and sorry about your legs…

Tall Snatch

Today we’ve got some Tall Snatches in our assistance work. This drill helps develop speed and confidence getting under the bar in the snatch. As coach David often says, “the snatch is simple, you go up, you go down, then you stand up.” Often the “go up” is more intuitive and less scary than the “go down”. It’s not though! You just have to know where you’re going. Today’s tall snatches will help reinforce this portion of the snatch. Check out the sub 2:00 video below for a visual primer.

Workout of the Day

AMRAP 25:00
550m Run
5 Wall Walks
20 Deadlifts @ 185/125/85#
25 Push Ups

Notes
Intent: 3-5+ Rounds. Given the heat today, be sure to check in with yourself and adjust your intensity appropriately. It’s a good day to put an electrolyte tablet in your water bottle and sip throughout class.

Pace out the first section as if you were going to do this for closer to a full hour, which should leave you with energy to sustain your effort towards the finish line.

With a longer duration timestamp and bigger sets per movement today, stay mentally focused on chipping away at each portion as efficiently as possible. Using a “waterfall” strategy can be helpful. For example breaking the deadlifts 10-6-4 or 8-7-5.

Run: If your pace here will exceed 3:30 (~10:30/mile), scale back:
A. 400m
B. 270m
C. 3 min x 30 sec run / 30 sec walk

DL: light load, in the realm of 45-50% of 1 RM

Push-Ups: Reduce volume or elevate to box or arbell in rack to maintain consistent mechanics. Always leave 1-2 solid reps in the tank. Focus on virtuosity here, keeping body tension throughout the rep, touching the chest at the bottom, and fully locking out the elbows at the finish of every rep.

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CrossFit Group Class Programming Template (WK7/8)

Frannie from Fit55 tells us about her recent trip to Machu Picchu

I’ve wanted to see Machu Picchu for a while, knew it was way beautiful and would be physically challenging — I wouldn’t be doing the whole 4-day climb, but I knew there would be plenty of steep steps and high altitude. I’m sure my months of CrossFit 55+ training (esp squats!) made the real trek tiring but def doable for an ancient person with a lung condition. It was a high in every sense! 🙌

Heat Wave NYC!!!🌡

As NYC enters a serious heat wave, we want to remind everyone to take extra precautions while training at the gym:

• Hydrate! Come in well-hydrated and keep sipping throughout your workout. Hydrate before, during and after training to stay on top of sweat loss. You might also consider an electrolyte supplement. FYI the canned water we sell contains electrolytes.

• Scale Intensity. It’s not the day to chase PRs or go into the pain cave. The heat puts extra stress on your body—move smart, listen to how you’re feeling, and don’t be afraid to back off.

• Hose off. We’ve set up hoses outside both spaces—feel free to give yourself a refreshing splash after class. Be mindful of pedestrians if you do this.

• Wipe It Down. Expect to sweat more than usual—please be extra diligent about wiping down all equipment and your surrounding area after class. Sweat towels are now available in both spaces again, so feel free to use them. If you’re sharing a bench, consider laying one down during your turn and removing it when your partner goes. Don’t forget to toss used towels in the hamper when you’re done, front desk does not enjoy picking those up.

As you’re all painfully aware, There is no AC in the gym, so plan accordingly. Dress light, pace smart, and take care of yourself and each other.

We’ve got fans running, doors open, and coaches keeping a close eye on everyone. Stay safe ya’ll.

Workout of the Day

STRENGTH

Back Squat

Heavy 1, then AMRAP @ 80%

Notes
Refer back to Week 4 for guidance. In roughly 7-8 total sets, work up to a heavy single on the Back Squat. This is not a true 1 rep max or testing day, so all your lifts should still be technically sound. Take your highest successful 1 rep weight, drop to 80% and perform an AMRAP set. The rep out should leave you with 1-3 reps in reserve today.

Move with intent through your first few warm-up sets. As the weights increase, so will your rest periods. Your final three sets should get 2-3 minutes rest between them. Use the clock strategically and plan when you’re going to perform those final sets so you don’t run out of time. While you’re resting, mentally prepare for the upcoming set… whatever that looks like to you!

Example:
45×10
95×5
135×5
155×3
175×2
– – –
190×1
205×1
215×1
– – –
Max Reps @ 172# = ??

METCON

Tabata
A. Renegade Rows (50/35/20# ea)
B. Box Jump Overs (24/20/16″)

Notes
This workout is 8 total rounds of Tabata Intervals, where 1 interval is 20 sec of work, 10 sec of rest. It will be a 4 minute workout.

Alternate movements each interval until you have completed 8 total, 4 for each movement.

Score is total reps completed across the rounds.

Choose a DB weight an box height that allows you to move consistently throughout the 4 minutes.

Athletes do not need to stand all the way up on top of the box before getting to the other side, but must step down on each rep. If jumping to a 12″ box is not possible yet, modify the jump by stepping up to a box with both feet.

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CrossFit Group Class Programming Template (WK7/8)

Strongman clown Mike Weiss performing at Carnagecopia Saturday night

15 More people needed to make our Blood Drive a reality!!!

On Saturday, July 12, we’re partnering with the New York Blood Center to host a blood drive – and we need your help to make it happen!

We need at least 40 people to sign up in advance to ensure the drive moves forward. Donating takes about an hour and can save up to three lives – helping cancer patients, accident victims, new moms, people with sickle cell disease, and more. Plus, we’ll have snacks and drinks available to help you recharge after your donation!

The registration deadline is June 21. Once we reach 40 pledges (the minimum to host – but let’s aim for 50!), we’ll be in touch to confirm your appointment. Any questions? Email cfsbkcommunity@gmail.com!

We’re so grateful for your support and excited to see how much good we can do together!

Commit to a blood donation and help us hit our goal here