Workout of the Day

3 Intervals of:

AMRAP 4:00
6 Push Jerks
12 Total Alternating Pistols
24 Double Unders

4:00 Rest

Notes
Aim to get about 2-3 rounds per AMRAP. Challenge yourself on the jerk and try something new with the pistol options.

Push Jerks
Will come out of the rack
Heavy and unbroken 135/115/95/75/55…
Modify to Push Press for flexibility, stability or experience level considerations

Pistols
Use one of the versions we cover in class today.
Modify down to 8 total reps if needed
This should feel like a pistol workout

Double Unders
24/12 Double Unders
36/24 Single Unders

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CrossFit Group Class Programming Template (WK6/8)

Two of the many friendly faces of CFSBK, Toni and Jenn

Scaling the Pistol

Workout of the Day

METCON

From 0-4:00:
10 Bench Presses
30/25 Cal Bike

From 4:00-8:00
10 Bench Presses
25/20 Cal Bike

From 8:00-12:00
10 Bench Presses
20/15 Cal Bike

From 12:00-16:00
10 Bench Presses
15/10 Cal Bike

From 16:00-20:00
10 Bench Presses
10/10 Cal Bike

Notes
This workout is a repeat of week 2 except with 10 reps on the bench instead of 15. The weight on the bar should stay the same and be around 60-65% of a 1RM if you have one. Most of the rounds should be unbroken but 2-3 sets in the later rounds is acceptable. Rack the bar 2 reps before failure at any point in the workout. Watch your cadence/RPMs on the bike and aim to increase that number every round. Every bike interval should take you less than 2:00 to complete, adjust volume as needed.

ASSISTANCE

2-3 Progressive sets of:
A1: 20-30 Supine Leg Raises + Hip Lifts
A2: Floater

Floater Options
– SA DB Bent Over Rows (8-20 Reps)
– Heavy Goblet Squats (10-15 Reps)

Notes
Perform the Leg Raises and one of the floater options for 2-3 progressive sets.

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CrossFit Group Class Programming Template (WK6/8)

Welcome recent Foundations grads Rish, Ingrid and Hannah!

JOIN REGISTERED DIETITIAN LAURA GERATY AT HER NEXT FREE NUTRITION SEMINAR FOR
THE CFSBK COMMUNITY!

Gentle Nutrition: Nutrition without Diet Culture BS

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.

When: Wednesday, October 11th at noon.
Register in advance here.

After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.

Workout of the Day

SKILL: Handstands

METCON

AMRAP 20:00
270m Run
8 Strict Handstand Push-Ups
16 Sumo Deadlift High Pulls

Notes
Get after this 20 minute AMRAP! Try to get 6-8+ Rounds.

SDHP: 95/75/55/35
HSPU Options:
8 Strict
8 Kipping or partial ROM
8 Box Piked HSPU
12 DB Shoulder Presses*

*if you start to fail within a set transition to push presses

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CrossFit Group Class Programming Template (WK6/8)

Want to improve your hand and head stands? Check out the UpsideDown Class!!!

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

Wednesday’s at 10 and 11am

Fight Gone Bad Fundraising Total

We’re up to $7,527.92 raised for the BHCS!!!! Amazing work everyone lets keep it going!!!!

Workout of the Day

STRENGTH

1+1/4 Back Squat
3-3-3-3-3

Notes
Work up to a challenging but submax set of 1+1/4 squats. Only go as heavy as you can maintain good positioning on. If you were here week 2 go heavier than those 5s.

METCON

AMRAP 6:00
2-4-6-8-10-12-14-16… Reps
DB or KB Front Squats
Kipping Pull-Up

Notes
Choose version of these exercises that allow you keep moving most of the 6:00.
DB weight recommendations: 50/35/20

Pull-Up Options
(+) CTB or 1-2-3 Muscle-Ups
2-4-6.. KPU
1-2-3.. KPU, strict or banded
2-4-6 Jumping Pull-Up

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CrossFit Group Class Programming Template (WK6/8)

A CFSBK family tableau

Some R.A.D. Prizes for Fight Gone Bad!

Our besties at R.A.D. Global have offered some incredible prizes for Fight Gone Bad fundraising and spirit this year! Huge thanks to Ben and the team at R.A.D for always having our back and supporting the CFSBK community!

Top 5 Fundraisers will recieve
One pair of RAD Trainers
One pair of RAD Runners
One RAD T-shirt

Best Dressed team
One pair of RAD Trainers or Runners each

Stay tuned for even more awesome prizes from our sponsors.

We’ll send out an updated fundraising report later today to participants!

Want to support your favorite CFSBKer? Take a minute and…

DONATE HERE!

Workout of the Day

FLOATER STRENGTH

1+1/4 Back Squat
3-3-3-3-3

Shoulder or Bench Press
10-10-10-10-10

6 Deadlifts
3 Hang Power Cleans
1 Jerk

4″ FFE alternating Barbell Reverse Lunges
10-10-10-10 (total)

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Squats and kipping pull-ups.

PARTNER METCON

AMRAP 12:00
10/8 Calorie Bike
30 Double Unders

Notes
Partners alternate complete rounds for 12 minutes. The double unders should take you around :30 or less. Scale down by 5 reps to achieve this or perform 45 single unders.

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CrossFit Group Class Programming Template (WK5/8)

Michael is here for a month from France and can be found piping in group classes and open gym