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!!)

Workout of the Day

STRENGTH

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

Notes:
After a couple light warm up sets, use 3 work sets to build in weight for the complex. Use your previous weeks with the push press as a guide.

Focus on a rock solid rack position and maintaining connection in the dip today as you get more dynamic and change directions during the push jerk.

METCON

4 intervals of:

AMRAP 2:00
3 Wall Walks
12 alt Goblet Box Step Ups
Max Reps Double Unders until 2:00

(Rest 2 min between intervals)

Notes:
Intent is to have at least 40 seconds per interval for double unders. Scale back the volume or load as needed to achieve this.

Step Ups (12 total, 6 each side)
24/16/12kg KB
24/20/16″ Box

Wall Walk:
A. 1-2 full ROM
B. 1-3 partial ROM
C. 30 sec angled hollow body hold

DU:
A. DU Practice
B. 2 rounds DU Practice, 2 Rounds max reps single unders

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CrossFit Group Class Programming Template (WK4/8)

Jeff tossing around 185 for funsies

The Jerk Rack Position

Workout of the Day

“Mythic Strength”

Farmer’s Carry “Fatback”

Pick handles, deadlift x 3 reps. On third rep, carry 40 ft. Repick, deadlift 3 reps. On third rep, carry back 40 ft. Come to complete stop, deadlift x 3 reps.
Total 9 reps.
3 sets Progressively heavier (small weight jumps).

Rest 2 – 3min.

Sandbag Partner Work Interval

10:00 Min, 5 Rounds total
:30 Sec Bag Over Shoulder Max Reps
:30 Bag March in Place
1:00 Min Rest

Partners take turns working and resting. While A works, B watches the clock.

Notes:
Farmers – No more than 3 warm up sets.
Focus on ab bracing, and controlling the negative on your deadlifts.
Start your first work set 5-10 % lighter than Wk 1.
If unsure/don’t have that number use this formula:
Take a deadlift number you can easily rep for 10, divide it in half, and that’s your weight per hand. Ie, if you can do 155 lbs for an easy 10 reps, round down, and make your first work set 75 lbs/hand.
Sandbag – Powerful extension on the over shoulder toss. Tight bear hug, high on body for march in place.

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CrossFit Group Class Programming Template (WK3/8)

Taylor ripping through some Double Unders from one of last week’s workouts

340lb Final Sandbag at the 2022 CrossFit Games

Workout of the Day

SKILL: Rope Climbs

METCON

EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 40 sec Row
C. 40 sec Burpee to Target
D. 40 sec Bike
E. Rest

Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Choose your paces on the bike/run and rep counts on the gymnastic movements accordingly. Most folks should work for no more than 40 sec per “station,” so you have time to recover and transition.

Gold standard for burpee to target is something 6″ above your standing reach.

We have 4 ropes available for use, so in full classes, a few folks may need to trade off reps with a buddy!

Rope Climb Scaling:
A. 1-3 to partial height
B. 10 sec bent arm hang* + 15 sec hanging knee tuck hold
C. 3-5 tough ring rows + 15 sec hanging knee tuck hold
*use a pronated or supinated grip

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CrossFit Group Class Programming Template (WK3/8)

Elijah started at CFSBK when they were 8-years-old as one of our CrossFit Kids and can now be seen around Open Gym. They are now college-bound and headed for Yale! Congrats to Elijah!!!

Gri Saving Tip for Rope Climbs

OG CrossFit Coach Lauren Galassi of CrossFit Santa Cruz talks rope climb efficiency. (1:30 video)

Workout of the Day

FLOATER STRENGTH

A. Push Press, 3×6

B. Back Squat, 4×4 / DB/KB Chainsaw Row, 3×8-12ea

C. Clean Pull + Hang Clean + Clean, 5x(1+1+1)

D. Deadlift, 12-8-6-4

Notes
Tomorrow we have rope climbs, wall walks, and monostructural work.

Push Press: Build in weight, ideally heavier than week 1 or 2 if you were here.
Back Squat: Ideally a bit heavier than week 2 (3×6).
Clean Complex: Start moderate and build as technique allows.
Deadlift: Start at about 55-60% of your 1RM and build across the 4 sets.

METCON

4 Rounds for Time
6 Single Arm DB Push Press – L
8 Single Arm DB OH Reverse lunge – L
6 Single Arm DB Push Press – R
8 Single Arm DB OH Reverse lunge – R
12 Straight Leg Sit Ups

Notes
DB = HEAVY! 70/50/35#
Choose a very challenging weight today that will force you to use your lower body on the push press and stabilize on the lunge. You should not be able to breeze through it.

On the straight leg sit ups, the rep starts with fingertips touching the floor overhead and finishes with fingertips touching the toes. If needed, scale to slightly bent knees and/or touching as far as you can down your shins/ankles.

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CrossFit Group Class Programming Template (WK3/8)

Coach Katie on the Mic for Murph

Track your workouts with Beyond the Whiteboard

 

CFSBK is artnered with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!

Complete the following steps to register and start tracking your workouts:

1. Create a profile by registering at btwb.com.
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3. Download the app for Apple or Android and sign in!

You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!