Workout of the Day

3 Rounds for Max Reps
1:00 Wall Walks
1:00 Row (Calories)
1:00 Air Squats, Lunges, or Sit-Ups
1:00 Bike (Calories)
1:00 Burpee over DB
1:00 Rest

Notes
This workout is performed “Fight Gone Bad”-style. On a running clock, athletes will accumulate reps for 1:00 at each movement station. There is no extra transition time between stations; the clock does not stop.

Score is your total reps. Use a whiteboard off to the side to quickly log your reps during the rest period. Or just keep counting up!

WW: Scale by performing partial range of motion reps, an angled inversion hold, or a box piked handstand hold, accumulating time as you are able.

Air Squats, Lunges, or Sit-Ups are athlete’s choice. If you missed Tuesday’s single leg work, we recommend lunges today.

Burpees: Both feet must be in the air as you pass over the DB (jump, not step). Make sure the feet go over the DB, not around/behind it. Scale by stepping over and/or removing the push-up.

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Programming Template: Week 7/8

Staples of the late morning/afternoon classes Josh and David get to work on the 21-15-9 Wall Ball/Row couplet

Front Rack Prep

Do you struggle with your front rack on cleans/thrusters/push press etc? Here is Arin’s front rack comparison after only 1:00 of doing a little tricep mash on the sleeve of a barbell. (the pictures were taken out of sequence, the comparison was after he did his right arm only) Often the inability to comfortably get your elbows high enough is due to tightness in the triceps and/or lat. This method is a great way to quickly prep you for the position and make front racks much more comfortable. Take a barbell or any hard cylindrical object and proceed to roll out the muscle between your elbow and armpit. Look for spots that feel tender or tight and lay into them. You can rotate the arm in and out as well as flex and extend the elbow while you do this. Perform no less than 1:00 and then test your left to right difference to see if this is a helpful tool for you.

Workout of the Day

STRENGTH

Every 2 min x 8 Sets
1 Power Clean + 1 Shoulder to Overhead

Notes
With our lifting on the clock today, choose a weight or weights you can “recharge your battery” on for high quality singles. It’s OK for the load to wave up and down slightly as needed through the sets. You can use your final 3-4 sets from last week as a guide.

Shoulder to Overhead: Recommend using a push jerk or split jerk, choosing one method for all 8 sets.

METCON

For Time
100 Box Jumps (24/20″)
*At 0:00 and every minute on the minute, complete 3 Power Cleans (155/105#)

Notes
This workout is a repeat from 1/15/26.

Target < 8 min

This isn’t exactly a sprint, but you need to have your foot on the gas from the get-go.

Box jump height should be something you can cycle comfortably today. Use a lower box if needed.
Power clean weight is light-medium; either 3 unbroken or quick singles.

To keep the intended stimulus, athletes will need to perform an average of 12+ box jumps per minute or use the ideas below.

Scaling Option A
80 Box Jumps (16/12″)
*3 Power Cleans (115/75#)

Scaling Option B
60 Box Jumps – pick height for at least 8 reps per minute
*2 Power Cleans – pick weight for 2 light reps per minute

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Programming Template: Week 7/8

You may be cool, you may be smart, but you’re not as cool and smart as Jenn benching under the light with her sunnys on 😎

Average guy vs CrossFit Games Women

Workout of the Day

30 Minutes For Quality
400m Run or 1200m Bike
6 ea Weighted Single Leg Squats (Pistols)
3-6 Bar Muscle-Ups*

Notes
Today’s workout incorporates two high-skill gymnastic movements with some aerobic work. The intent is to move through about 4-6 rounds, focusing on building better movement mechanics and consistency, rather than intensity. Make adjustments to anything as needed for your current abilities.

Choose options on the gymnastics work that challenge you. Today is a day you could combine a bit of strength and skill work.

Pistols:
If weighted is not an option yet, perform bodyweight reps.

Flexibility/Skill Scale: Elevated Pistol from Box, Foot Wrap Pistol
Strength Scale: Single Leg Squat to Box with Plate Pressout

Bar Muscle-Ups
*Option for athletes to perform Strict Ring Muscle Ups today if they prefer!

Skill: Attempts, Partner-Assisted, Single Leg Box Bar Muscle-Ups, Kip Swings
Strength: Combine straight-arm pulling + dips, for example:
5-15 sec Front Lever Tuck Hold + 5-10 Straight Bar Dips
10 Dumbbell Lat Pull-Overs + 5-10 Bench/Matador Dips

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Programming Template: Week 7/8

Stick a fork in her Maya is DONE with the WOD

2 Tips to improve your bar muscle-ups

Workout of the Day

STRENGTH

Back Squat
3-2-1-3

Notes
With low volume sets today, we can push the intensity and practice the skill of expressing our strength! Find a routine to get in the right headspace before your sets and build some confidence under heavier loads today.

Start with a load that feels like RPE 8.5+ for the set of 3 reps. Build in load on the set of 2 and again on the single. For the final set of 3, aim to go heavier than your initial set. Use last week’s 3 and 2 sets as guidance for where to start today.

If your technique is holding up week to week, push yourself and find the edge, with likely 0-1 rep in the tank on most of the sets.

METCON

21-15-9 Reps for time of:
Row Calories
Wall Ball Shots (20lb/10ft, 14lb/9ft)

Notes
Target a sub-6 minute sh*tkicker of a workout today. Keep transitions tight and get that flywheel turning right away.

If your row pace will be less than 15 cal/min, consider scaling back to truly find intensity on this one.

The wall ball shots should be unbroken. When scaling, consider a lighter ball to a higher target rather than a heavier ball to a lower target.

Row
15-12-9 Cal
12-9-6 Cal

WB
10lb/9ft
8lb/8ft

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Programming Template: Week 7/8

Coach Toni taking the sandbag out for some fresh air

CELEBRATE YOUR DOG AT HEY CLAY ON INTERNATIONAL DOG DAY (Aug 26th)

Hi CFSBK friends,

Cauvery here, owner of Hey Clay Pottery Studio. Just like the gym, we love our dogs at Hey Clay. To celebrate International Dog Day on Aug 26th, we are inviting all dog owners around the hood to bring their pups to the studio between 4 and 8 pm to get their paws imprinted on a clay plaque. For $30, we will stamp their names, and fire the plaque with a glaze of your choice. Your pieces will be ready in a few weeks.

So save the date and come around! If you wanna see what it could look like, here’s a video of me and our dog, Gobi. 🐶

Hope to see you at the studio!
– Cauvery

Workout of the Day

STRENGTH

6-8 Sets
1 Pause Power Snatch + 1 Power Snatch

Notes
On the first rep of each set, pause for one full second with the bar just below the knee before continuing into the rest of the lift.

Aim to perform 1 work set about every 2 minutes or so.

You can build in load or if you find a sufficiently challenging weight to work your technique at, stay there and be as consistent as possible.

METCON

5 Rounds For Max Reps
:45 Strict Pull Ups
:45 Rest
:45 Shuttle Runs (40ft)
:45 Rest

Notes
If you have any strict pull-ups, chip away with small sets or even singles. Chin-ups are also okay for today.

If you can already do 10+ unbroken pull-ups, consider working on strict chest to bar reps today.

Scale by performing Box Pike Foot Assisted or Toenail Assisted reps and making them as challenging as possible!

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Programming Template: Week 6/8

CFSBK coaches doing a little bonding at a RAD event in Williamsburg this weekend

Pause Power Snatch