Workout of the Day

STRENGTH

A1. Pendlay Barbell Row 3×6-8 ea
A2. Rear Foot Elevated Split Squats 3×8-10 ea

Notes
Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8 for your final two sets. Every other week you will perform this super set with the goal of either adding reps, increasing load and/or improving quality of movement.

METCON

For Time
20 Box Jumps (24/20)
30/22 Calorie Bike
20 Box Jumps (24/20)

Notes
Intent: 4–7 min. Push the bike as hard as you can while still maintaining your pace through the last 5–10 calories. Box jumps if you’re confident, step-ups if not — either works as long as you’re moving fast. Choose the version that lets you sprint safely.

Programming Template: Week 2/8

Cheryl C back at CFSBK!

Pendlay Rows versus bent over barbell rows

The bent over barbell row builds upper and middle back, shoulder, and arm strength. The Pendlay variation emphasizes more upper back extension while reducing lower back demand. Benefits include postural strength, shoulder stability, back arch strength, and balanced joint strength around the shoulders and elbows. It also helps with keeping the bar close to the body during the pull of the snatch and clean.

Workout of the Day

STRENGTH

3-4 Progressive Sets
5-10 Strict Ring Dips
10-12 ea Single Leg Box Hamstring Curl

Notes
Use a controlled tempo on the curls, aiming to keep some tension in the leg that’s working for the entire set.

Dip Options
Ring 5-10
Matador 6-12
Foot Assisted Box or Parallette 6-12

METCON

4 Rounds for time of:
500/400 m Row or Ski Erg
25 Air Squats
15 Ab Mat Sit ups
10 Burpees

Notes
This workout is primarily a conditioning / aerobic endurance piece with a secondary focus on pacing under fatigue. How fast can you sustain your erg efforts without blowing up early?

Programming Template: Week 1/8

Coach E takes flight

Werewolf Game Deluxe screening at CFSBK TONIGHT

Workout of the Day

AMRAP 20 MIN
270m Run
6 Strict Pull-Ups
12 Power Cleans

Notes
The last time we performed this workout was May 2, 2023. Power Cleans should be steady singles or 2-3 touch and go sets. (+/155/135/95/75/..)

Pull-Up Options
1. Bodyweight Strict Chest to Bar
2. Bodyweight Strict
3. Kipping
4. Banded or Self Assisted

ASSISTANCE

Lateral Raises
10-10-AMRAP

Biceps Curls
10-10-AMRAP

Notes
Time permitting, perform all the lateral raises first, then all the curls.

Use your first set of 10 reps to warm-up and create mind-muscle connection in the movement. Second set, go heavier, moderately tough for 10 reps. Rest at least 1 minute after this set, potentially more.

Final set we are aiming for failure in the range of 12-16 reps. Adjust loading as needed!

Programming Template: Week 1/8

Little Monday pump session with the boys to start off the week right

Biceps Curls

The video link below jumps right to Jeff talking about the biceps curls we’ll be doing in class today. He discusses alternating versus tandem DB curls and why tandem is better.

Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
DB Bench Press, 3×8-12
Romanian Deadlift, 3×4-6
*Both Movements @ 30×1 Tempo

B. Front Squat 3×10, building
C. Deadlift 3×10, building
D. Strict Press 3×10, building

Notes
Tomorrow we have running, strict pull-ups, and power cleans!

A. Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets. On the RDLs, use a hook grip if needed, and also know that grip endurance is a part of what we are training in this exercise!

B-D: Our goal for Week 1 is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics. You should have 1-2 reps in the tank left until the final set.

Use your qualitative and quantitative notes from prior cycles to guide you!

METCON

EMOM 12 Min
A. 12/9 Cal Bike
B. 45 Sec AMRAP Push-Ups
C. 12-16 Alternating Back Rack Reverse Lunge (95/65/45#)

Notes
Make sure you’re striving and thriving in today’s workout, not just surviving!

Each element should be completed in 45 seconds or less consistently. Adjust accordingly.

Bike: Scale calories for a challenging, sustainable effort of 45 seconds or less.

Push-ups: Choose a tough variation that allows for no less than 10 hard reps per round. You can mix and match your approach. For example: 5 full reps per round + 10 elevated to a box or bench.

Lunge: Reduce loading as needed.

Programming Template: Week 1/8

Post Diapers & Dumbbells feeding and social time

Staying Active Through Pregnancy with Tia Claire Toomey

Workout of the Day

CrossFit Open  22.1

AMRAP in 15 Minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs (24/20in)

Notes
If you were here in 2022, check your training log and see if you can beat your score today!

Scale as needed to complete at least 5 rounds of work today.

Wall Walk:
1-2 Full ROM
3 Partial ROM
20 sec Angled Inversion Hold (accumulate time as needed)

DB: Scale Load for 12 unbroken reps during most if not all of the workout

BJO:
16/12in

Programming Template: Week 1/8

Class is always better when Nora is there!

Danielle Brandon and Bethany Shadburne vs. 22.1

Danielle Brandon gets into ROUND 12 of this workout!