Workout of the Day

PARTNER METCON

For Time:
100 Cal Bike
80 Power Cleans @ 115/75/55#
60 Front Rack Reverse Lunges
40 Strict Chin Ups

Notes
It’s a chipper! Start at the top and work your way through with your partner. Aim to divide the work evenly, but break things up as works best for your team. For example, you might trade off every 10 calories on the bike.

The power clean weight is very light today. This is something you could cycle for 10 reps, though you may not choose to execute it that way in the workout. Use the same barbell for the power cleans as you do for your lunges.

If scaling the chin ups, choose a method that is tough enough you cannot complete more than 5 reps unbroken. If you have some at bodyweight but completing 20 total will be unmanageable, start at bodyweight and then add a band when needed, as suggested below.

Chin Up Scaling:
RX+ Chest to Bar
A. 10-15 bodyweight reps, per athlete (instead of 20)
B. 5 bodyweight + 15 banded, per athlete
C. 20 band or foot assisted, per athlete

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CrossFit Group Class Programming Template (WK4/8)

Sheryl being epic as usual. ICYMI, the whole Murph album is here.

Movie Night Next Friday!

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?

We’re doing a mini bracket this week to select the movie. Saturday CFSBKers can vote on the whiteboard in 597 under the projector by choosing one film from each matchup in round 1:

Round 1

Raising Arizona vs. Best in Show

Airplane! v The Princess Bride

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!

Workout of the Day

FLOATER STRENGTH

A. Push Press + Push Jerk, 3x(4+4)

B. Back Squat, 2-2-2

C. Hang Snatch + Snatch, 5x(1+1)

D. Deadlift, 8-6-4-4

Notes
Tomorrow we have biking, power cleans, lunges, and chin ups.

OH Complex: Focus today on a technically sounds rack position on all 8 reps per set, as well as nailing the timing of your push jerks.
Back Squat: Work up to a heavy double!
Snatch Complex: Beginners should stay light enough to work speed, accuracy, and coordination. Int and Adv athletes can work up in weight as technique allows.
Deadlift: Aim to go a bit heavier on the 8-6-4 from what you did last week, and then a bonus set of 4 to repeat or go up.

PARTNER METCON

10 Rounds for Time
270m Run
*Partner Holds Sandbag in Bear Hug

Notes:
10 rounds total, 5 each partner. While Partner A runs to 4th avenue and back, partner B holds a heavy sandbag. Then switch.
Keep your transitions tight! You may not start your run outside until your partner has picked up the bag.
There is a 16 min time cap on the workout. If a strong effort 270m run takes you more than 1:30, scale back…

Run Scaling
A. 200m (turnaround at green ramp instead of going all the way to 4th Ave)
B. 130m (3rd Ave)

Run Substitute
Athlete’s choice: Bike 650-800m (.4-.5 miles) OR Row 300-350m.

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CrossFit Group Class Programming Template (WK4/8)

Sweat towels are back for the season! Please make sure to throw them in the laundry bin on your way out and stay hydrated as we head into the hot hot heat.

SATURDAY 6.29.24: CFSBK “STONEWALL” PRIDE WORKOUT

Join us on Saturday 7.29 for our annual “Stonewall” pride event. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! Today’s event is free and we ask that everyone contributes $25 (or more!) to our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs.

We will be running a normal class schedule this day with “Stonewall” as the workout

Workout of the Day

ASSISTANCE

2-3 Rounds:
Bike x 20 sec hard, 20 sec easy
5 Pause Overhead Squat @ 2211
5 Snatch Grip Sotts Press
3 Tall Snatch
3 Vertical Jumps

Notes
Use this work to get dialed in for your lifting today. Do your first round with a PVC pipe, then move to a light training bar or empty barbell. Fight for the best possible position you are currently capable of in the OHS and Sotts Press. Focus on speed, coordination, and accuracy in the tall snatch.

Challenge yourself on the vertical jumps by standing under a pull-up bar that will be tough for you to touch!

STRENGTH

A. Pause Overhead Squat
3×3 @ 2211 tempo

B. Hang Snatch + Snatch
6-8 x (1+1)

Notes
If you were here last week, see if you can build on what you did in the OHS, either with a qualitative or quantitative improvement.

Hang Snatch = bar at knee-caps. Beginner athletes should stay at relatively light loads to practice proper coordination and mechanics. More advanced athletes can build in load across the sets as technique allows.

A good focus for today is the turnover or “third pull” of the snatch. From Catalyst Athletics: “The pull under the bar in the snatch needs to be as active, aggressive and precise as the rest of the lift. This motion has 3 purposes: to change your direction and accelerate your body down into position under the bar; to maintain maximal proximity between the bar and body; and to establish a balanced and stable receiving position.”

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CrossFit Group Class Programming Template (WK4/8)

Murph 2024 Photos up

Thanks to RJ at Red Shoes Media for shooting this year’s Memorial Day Murph event. Below are a few of the many amazing pictures from the photo set! If you came to Murph see if you can find yourself!

See the full Murph album on Flickr here

Workout of the Day

Every 3 min x 8 rounds
10 Kipping Toes To Bar
8 Burpees over the Erg
Row for Calories until 1:30 mark of each round

Notes
Rowing goal = negative “splits.” Start at a power output that feels like 70% and increase 2-3% each time. If you are someone who typically comes out too hot in metcons and tends to fall off your pace, use today to practice getting mentally comfortable with starting out slower/smoother. Be the tortoise, not the hare. You should feel very in control by the 4th round. Then make it hurt in the last few!

Intent is that you are on the erg no later than 1:00 in on each round. Scale back TTB volume, ROM, and/or burpee volume to achieve that on all 8 rounds, not just the first 2 or 3.

TTB Scale
A. 6-10 kip
B. 4-5 strict
C. 6-10 kip, partial ROM
D. 10 tuck ups

Burpee Scale
A. 4-8
B. 4-8 no push up
C. 4-8 step over, with or without push up

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CrossFit Group Class Programming Template (WK4/8)

Harry! Consistently one of the nicest and hardest working people in the room

Burpees Over the Erg Movement Standards

Workout of the Day

STRENGTH

Back Squat
Build to a Heavy Double, then 2×2 @ 90%

Notes
Take 18 minutes to work up to a heavy double for the day. Then, finish with 2 sets of 2 reps at 90% of your heaviest.

Example:
45×10
95×8
135×5
155×3
175×2
185×2
190×2
– – –
171 x 2 x 2

ASSISTANCE

3-4 Rounds for Quality
12-16 Alternating KB Gorilla Row (6-8ea)
20 sec ea Adductor Side Plank
1:00 Bike or 130m Run @ recovery pace

Notes
Move through this without much rest between movements. Work up to something heavy on the rows across your rounds.

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CrossFit Group Class Programming Template (WK4/8)

Dr. Judy trains with our Fit55 group under coach Avery on Tuesdays and Coach David on Fridays on top of a pilates practice (and being a grandma!!)