Workout of the Day

STRENGTH

Back Squat
Heavy 3 then, 80% AMRAP

Notes
In roughly 5-6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure.

METCON

EMOM 16:00
A: 12/8/6 Cal Bike
B:12/8/6 Burpees

Notes
This should be challenging but sustainable. Choose a rep scheme that will allow you to finish each minute interval in :30-:40 without feeling like you’re dying.

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CrossFit Group Class Programming Template (WK2/6)

All smiles at Strength Cycle with Stephen L and Coach Jeremy

Back Squat 3-3-3 tips with friend of CFSBK coach Jason Ackerman

Workout of the Day

STRENGTH

Push Press
1-1-1

Notes
In 12:00, work up to a heavy single push press for the day. Keep the volume low on this with a few triples in the early warm-ups then right into singles.

PARTNER METCON

10 Rounds for time of:
15 Push Presses
20/16 Calorie Row

Notes
Partners alternate complete rounds until each person has completed 5 rounds each. Each interval should take you around 2-2:30 minutes to complete. Adjust your barbell weight and row cals to accomplish that task.

Push Presses
Taken out of rack and performed unbroken or in max two sets with a very short rest.
Use around 50-60% of your top set from the strength portion for your loading.

Row
Should be around 1-1:30 max

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CrossFit Group Class Programming Template (WK2/6)

Welcome recent Foundations grads Sean, Caoimhe and Elena!
(Also fun fact did you know Zelda is a viable sandbag option?)

Learning to Push Press

A video from the deep CrossFit.com archives regarding the Push Press. The push press sequence is a DIP, then a DRIVE, then a PRESS. The Push Press is a phenomenal tool in developing power production in the hip and transferring that energy into an external object. Get tight, stay balanced and get aggressive on the heavy singles today.

Workout of the Day

FLOATER STRENGTH

Shoulder Press
6 progressive sets of 8-12 Reps

Back Squat
Heavy 5 then, 80% AMRAP

Power Snatch
3-3-3-3-3

Bench Press
Heavy 5 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Rowing and Push Presses, then some body building.

METCON

“Annie”

50-40-30-20-10 reps for time of
Double Unders
Sit-Ups

Notes
This classic CrossFit benchmark workout

Jump Rope
(+) Unbroken Doubles
Doubles 50-40-30-20-10 (155 reps)
Doubles 40-30-20-10-5 (105 reps)
Singles 75-65-45-35-25 (245 reps)

Sit-Ups
Tasters choice if they’re anchored or not

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CrossFit Group Class Programming Template (WK1/6)

‘
Coach Steph laying down the law. The law of the whiteboard.

Noah Olsen demos “Annie”

Workout of the Day

5 Rounds for time of:
30 Air Squats
15 Power Cleans
400m Run
15 Kipping Pull-Ups

Notes
This will be a longer workout so keep a challenging but sustainable pace.

Power Cleans
135/115/95/75/..

Kipping Pull-Ups
Full volume is 75 total reps
15/12/8 Reps
Strict/Banded 7 Reps
Jumping Pull-Ups 15 Reps

Run
400m/270m
2:00 Bike

Cash Out

Thank a veteran for their service!

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CrossFit Group Class Programming Template (WK1/6)

Coach Whitney (and Coach Laurel in the back) circa 2012

Mid Line Stabilization and the Air Squat

Today’s workout contains 150 air squats. This may be the “lowest skill” movement of the day, however that doesnt mean its easy or a throw away movement. As always, aim for virtuosity in your movement today, keeping your spine in extension while dropping below parallel. Some folks will be able to do this without even thinking about it, others will need to move with focus for every rep to dial in the position. Check out this air squat coaching and note some of the nuances of the bottom position.

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 5 then, 80% AMRAP

Power Snatch
3-3-3-3-3

Bench Press
Heavy 5 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have air squats, running, power cleans and kipping pull-ups.

METCON

Every 3:00 x 5 Rounds
12/10/8 Calories Air Bike
10/8/6 Strict Handstand Push-Ups*

or 12 Barbell Shoulder Presses

Notes
Go hard on the bike and then right into the overhead press movement.
Each round should take you around 1:30-2:15 to complete so adjust loading/volume as needed.
The HSPU/Press may be completed in 1-3 mini sets.
The barbell shoulder presses will come off the floor. Suggested loading is around 75/55/45/35

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CrossFit Group Class Programming Template (WK1/6)

Every day we get a little closer to becoming a circus gym!

2024 CrossFit Games Season

The 2024 CrossFit Games season dates have been announced! Two changes of note are that the Open will start a little later than last year on Feb 29th and that the top 25% of competitors will not make it to quarterfinals. This means more folks will move on to the next stage should they choose to continue with the season. As always we’ll be running the Open at the gym and hope to see a ton of you sign up and have more folks move on to quarters!

Important Dates:

Open Registration Begins – Jan. 9, 2024.

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

Quarterfinals are the second virtual stage of the 2024 CrossFit Games season when the pool of competitors is whittled down and top athletes from the Open are invited to continue their competition season alongside others from their gym and in the community. Individuals will complete a series of workouts at their affiliates during a six-day period — starting on a Wednesday morning and finishing on a Monday night — to determine who will advance to the Semifinals.

New: The Top 25% Advance to Quarterfinals

A larger pool of athletes will compete at Quarterfinals this year. The top 25% (formerly 10%) of individuals in each region will advance from the Open to the Individual Quarterfinal in 2024, inviting a larger cohort of the CrossFit community to continue their competition season.

Important Dates:

Quarterfinal Registration Begins – April 1, 2024

Individual Quarterfinal – April 17-22