Workout of the Day

STRENGTH

Clean Pull + Clean
6-8 x (1+1)

Notes
As in previous weeks, continue to use your clean pull as a “primer” for hitting full, vertical extension in good balance before going for the clean. Today, we’ll also focus on the clean turnover.

METCON

For Time:
6-9-12-9-6 Reps Each Of:
Front Squats @ 155/105/75#
Lateral Burpees Over the Bar

Notes
Choose a weight that’s on the light side of moderate for you today. Maintain a vertical bar path and upright torso throughout your reps, just as you’ve been working on with the paused squats out of the rack.

On the burpees, you’ll be parallel to your bar at the bottom of each rep. Then you may jump laterally or turn and face the barbell to jump over if you prefer.

Burpee Scaling
A. 3-6-9-6-3: full rep, jump over (volume scale)
B. no push up, jump over
C. no push up, step over

CrossFit Group Class Programming Template (WK5/8)

Typical scenes outside of 597 Degraw Street

Friday 6.14.24 @ 7:30pm: Movie Night!

It’s official, “Best in Show” won our movie night brackett! Come through this Friday night to watch with your CFSBK pals!

Workout of the Day

STRENGTH/ SKILL: Strict or Kipping Pull-Ups

Spend 15 minutes working on Pull-ups. Choose one track to follow:

A. Capacity
Kipping Pull Up,  3 sets x “max reps-2”

B. Skill
Kipping Pull Up Half Pause Drill, 6 sets x 3 reps

C. Strength (Intermediate)
Strict Pull Up Negatives, 4 sets x 3 reps @ 31A1 Tempo

D. Strength (Foundation)
Foot Assisted Pull Ups, 4 sets x 8 reps

Notes:
Prerequisite for A/B is the ability to perform at least 2 unbroken mature strict pull ups.

Option A is for folks who are very comfortable with kipping. Go for a big set, but not all the way to failure. Rest at least 3 minutes between sets. Feel free to send it on the last one! Don’t rip your hands.

Option B is for folks who can do strict but are working on kip skill. This drill encourages correct swing, timing, and control!

Option C is perfect if you’re close to a strict pull up or have an inconsistent single here or there.

Option D is a great way to build time under tension. Challenge yourself to work hard through the entire rep, only using your feet as much as you truly need.

METCON

EMOM x 16 MIN
A. 4 Wall Walks
B. 60 Double Unders
C. 15/12/9 Cal Row
D. Rest

Notes
Work for no longer than 45 seconds per station, leaving yourself enough time to transition out of the way and onto the next movement. Scale back reps or complexity as needed.

Wall Walk Scaling:
A. 1-3 reps, full ROM
B. 2-4 reps, partial ROM
C. 1-3 box piked wall walk

Double Under Scaling:
A. 20-40 DUs
B. 40 sec DU practice
C. 40 sec single unders for max reps

CrossFit Group Class Programming Template (WK5/8)

Workout of the Day

STRENGTH

A1. Back Squat
3×8

A2. Seated DB Bent Over Reverse Fly 
3×8-12

Notes:
Same BSQ rep scheme as week 1! See if you can go sets across today, at same weight or heavier than what you finished with that first week.

Example:
week 1: 135×8, 145×8, 155×8 (building)
week 5: 155x8x3 (across)

PARTNER METCON

4 Rounds, Each for Time:
530m Run
60′ DB Suitcase Walking Lunge @ 50/35/20#

Notes
In today’s workout, each partner does 2 rounds, 4 total as a team. Each round is for time. Run harder than you want to today. Keep a whiteboard next to you and record your start/finish times so you can do the math later.

The goal for this workout is that your own two rounds are as similar in time as possible (within 10-15 seconds is a good goal).

We’re looking for each round today to be under 4:30. Scale the run distance (400m) and/or DB weight accordingly.

The lunge distance is 3 passes across the gym from side to side (3×20′ segments). Toes start behind the first line and heels finish beyond the far line on each segment. Hold 1 DB in each hand. It should feel heavy!

CrossFit Group Class Programming Template (WK5/8)

Rachel flying through 100 kipping pull-ups

What is Fitness???

We work hard to get fit, but what does that actually mean?

Workout of the Day

STRENGTH

Push Jerk + Split Jerk
4 x (3+3)

METCON

Tabata Bike

Rest 4 min

Tabata Shuttle Runs

Notes
Work hard, but watch out… this one will be potent!

Each Tabata is 8 rounds of 20 sec work, 10 sec rest (4 minutes).

Score for the bike is total calories completed. Score for shuttle runs is total number of 20′ segments completed (each 20′ segment counts as 1 rep).

Stay in your lane on the shuttle runs. In full classes, everyone will have one 4′ panel-wide “lane” in which to run and pivot. Both feet and 1 hand touch the ground behind the line on each turnaround. You may run through the last rep of your set.

CrossFit Group Class Programming Template (WK5/8)

Stacey and Judy came to WORK

Final Movie Night choices!

Hey cuties, we’re hosting a CFSBK Movie night next Friday, June 14th at 7:40pm. To make things cooler, we’ll also be adding an additional 6:30pm Friday night class that evening for anyone who wants to WOD then watch! This free event is open to members, CFSBK alumni & any friends they’d like to bring.

What to bring:
– Optional snacks and beverages for yourself or to share. Leftover beer and fizzy drinks from Murph will be available for free at limited quantities.
– We’ll have mats, benches and stuff out but if you want to bring something to lay/sit on go for it.
– Well behaved dogs & children mature enough to watch whatever is selected are welcome.

WHAT’S THE MOVIE?

Below are the final two movies in our bracket! Vote on the 597 whiteboard by Tuesday night!

Workout of the Day

“Mythic Strength”

Sandbag Over Bar Partner Interval:

Max reps over bar in :45 sec.
5 rounds working every 3:00.

Load bag over bar for as many reps as you can, walking back and forth to either side of the rack.

Notes:
Partners take turns working and resting.
While A works, B watches the clock. A begins at start of clock, B begins at 1:00, :15 sec to transition between who’s working.

Sandbag Carry:

5 carries, 2 laps per carry.
Progressive load optional; ie 75, 100, 1120, 150, 150.
First round is a ramp up.

Rest 2-3 minutes.

Notes:
Sandbag Over Bar – Secure a PVC pipe at chest height to squat rack using resistance bands, or just stretch a resistance band across the J hooks – if you do this, be extra sure to clear the band when you load over it, as it will bounce a lot.

Carry: Treat your first two rounds as warm up – so you’re only doing 5 total rounds, including warm ups. Progressive load is encouraged.

CrossFit Group Class Programming Template (WK4/8)

Absolute CFSBK legends Ashley M and Toni S competing at HYROX last week!

Movie Night Bracket Round 1 Results

Best in Show and Airplane! move on to round 2! From Sunday to Tuesday night voting will be open on the whiteboard for round 2 to select our winner! Just put your initials inside the movie you’re voting for!