Workout of the Day

STRENGTH

A1. 7 sets of 3 Jerk Dips + 1 Split Jerk, from the rack

A2. Clean Deadlifts 5×3, building

Notes
Today’s split jerk complex will emphasize control in the dip portion of the movement and balance. Practicing multiple jerk dips will encourage the lifter to stay balanced on their feet – focus on not shifting too far forward or letting the heels rise in the dip. Technique is still the primary focus, so only load as your reps feel good with footwork, balance, and speed. Check out the video below for a great primer on Jerk Dip technique.

This week the pull variation does not have a pause which will allow you to lift a bit heavier today. Continue to try and use the hook grip as much as possible.

ASSISTANCE

A1: Seated DB Curls
10-10-AMRAP

A2: Side Plank Hip Lifts
:30-:45 ea x 3 Sets

A3: Floater Exercise
10-10-AMRAP

Floater Exercise Options
Single Arm DB Press
Kettlebell Alternating Gorilla Rows
Push-Ups

Notes
Choose a floater exercise that rounds out your week the best. Keep in mind we have burpees on tap for tomorrow’s Metcon.

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CrossFit Group Class Programming Template (WK5/8)

Welcome Foundations grads Didi, Melita, Andre, Tom and JJ!

How to Dip Correctly in the Jerk

Workout of the Day

STRENGTH

Bench Press
3×5, across
1 Drop Set (10-20%) x 8-12 reps

Notes
Work up to a set of 5 reps leaving 1-2 reps in reserve. Repeat this same weight for an additional 2 sets across. The goal is to go slightly heavier than last week, but still hit all your reps!

After your last set, complete a drop set with 10-20% less weight on the bar. The goal is to achieve 8-12 reps, but continue until you hit failure. Now we are expecting slightly less reps with your drop set as weights have increased over the past month.

PARTNER METCON

AMRAP 16:00
20 Calorie Row
20 Wall Balls
20 Push-Ups

Notes
With one person working at a time, work through the AMRAP dividing work evenly. Scale up the push-ups to Deficit Push-ups using 25-35 lb DBs or Ring Push-Ups.

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CrossFit Group Class Programming Template (WK5/8)

2009 Coach Jeremy competing in the North East Regional Qualifier. Things have come a long way in the sport of CrossFit since this picture was taken. This event qualified people for the CrossFit Games and was held in a parking lot, basically anyone who wanted to could sign up. Fast forward to now where you basically need to make competing in CrossFit your full time job to even consider getting to the Games.

Check out the CrossFit Games this week!

The CrossFit Games officially started yesterday with the age group and adaptive divisions getting after it. The big show starts on Thursday at 930am with the individuals kicking things off. For more information and to watch the CrossFit Games, click here!

Workout of the Day

ASSISTANCE

3-5 sets for quality:
1-3 Strict Pull Ups + :10-:20 Top of Pull Up Hold
:20-:30 Dip Support Hold + 1-3 Strict Dips
6-8 ea DB Rear Foot Elevated RDL

METCON

Every 6:00 for 4 sets:

Part A – 3:00 AMRAP:
3 Bar Muscle-Ups or 3 Kipping Chest to Bar Pull-Ups
5 DB Deadlifts
7 Box Jump Overs

Part B – 3:00 AMRAP:
Bike @ Recovery Pace

Notes
In this 24:00 workout you’ll alternate between Part A and B until you’ve completed 4 sets of each.

The BMU/Pull-up portion should be something that you could walk over to the bar, bang out the reps unbroken or as a couple quick singles and then move on. 3:00 isn’t long enough to do a version that will force you to stare at the bar.

BMU: 3 BMU / 1 BMU / 3 kipping / 3 banded, strict or self assisted / 5 ring rows
DB DL: 50s/35s/20s Only go as low with the DBs as you can maintain a relatively neutral spine.

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CrossFit Group Class Programming Template (WK5/8)

Yesterday we highlighted punk rock legend Adam K, today we’re shouting out Gilles W who recently put out a new EP called “No Time Like the Present” which you can check on bandcamp. Sandbags holds are part of the create process.

Rear Foot Elevated RDL

The RFE RDL is the evil twin of the rear foot elevated split squat. These movements have tremendous capacity to suck and isolate, in this case the hamstrings and posterior chain. Focus on a good mind muscle connection to the targeted muscles when you perform this exercise. Have fun!

Workout of the Day

STRENGTH

A1) Front Squat 4×8 reps @ 20X1

A2) Dumbbell or Kettlebell Alternating Gorilla Rows 3×16-20 reps (8-10 per arm)

Notes
It’s the 5th week of this cycles and we are lowering weights from last week and increasing volume. After progressive warm up sets for the front squats, perform four sets of 8 front squats at the same weight. Ideally this is slightly heavier than the weights you used in Week 1. Aim for an RPE of 7-8/10 and leave 1-2 reps in reserve. If you did not track your front squat weights for the past month, today is a great time to start. As a friendly reminder, we will be testing a 3 RM in Week 8, so leave some room to build over the next few weeks.

METCON

For Time:
400 m Run
21 Thrusters (115/95/75/55…)
270 m Run
15 Thrusters
130 m Run
9 Thrusters

Notes
For this workout, choose a weight that allows you to complete your thrusters in no more than 2 sets on the rounds of 21 and 15. Try not to fall off your pace on the run, though it may be wise to treat the run as “recovery” and push yourself harder than you normally would on the thrusters.

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CrossFit Group Class Programming Template (WK5/8)

Our members are so cool! Here is afternoon staple Adam K utilizing functional fitness to play old school punk rock. Adam recently turned 60 and his legendary South Carolina hardcore band “Bedlam Hour” just did a reunion tour after a 26 year hiatus. Check out the song below and see you in the pit!!!

Workout of the Day

SKILL

Sled Push and Sled Pull

*** Due to yesterday’s rain/humidity, its possible the floors may be too slick for heavy sled work, we’ll assess in the morning.

Notes
After reviewing some different techniques for working with the sled, take some time to work up to a HEAVY sled push and pull for one length each.

METCON

4 rounds for load and quality of:
2 lengths Sled Push
2 lengths Sled Pull
130 m Sandbag Carry
Accumulate 1 minute Bodyweight Static Hold*

Rest as needed between rounds. Perform one of the four static holds every minute, working your way through each position.

Rd 1: Active Bottom of Squat Hold
Rd 2: Supinated Grip Dead Hang Hold
Rd 3: Active Half Squat Hold
Rd 4: Pronated Grip Dead Hang Hold

Notes
Try to challenge yourself on the sandbag but each trip should be unbroken and carried in front. Choose a moderately heavy weight after your heaviest distance on the push and pull.

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CrossFit Group Class Programming Template (WK4/8)

The survivors from yesterday’s CFSBK staff skydiving trip

Workout of the Day

METCON

Every 4:00 for 5 Rounds:
5 Touch and Go Deadlifts
75 Double Unders (Time Cap 1:30)

Notes
In this workout, the deadlift weight can stay static or move up if you’re able. Have fun! The time cap for the double unders is 1:30, so you rest for 2:30 every round.

If you cannot perform double unders you have two options: 1. Chooose to work on the skill in the workout by performing attempts. 2. Substitute the air bike which will allow you to push intensity which will be a more similar stimulus for double unders than simply performing single unders in this workout.

ASSISTANCE

3 Rounds for Quality of:
:30 – :60 ea Forearm Side Plank Hold
6-8 ea Shinbox Switch to Bridge (SLOW)
:20 – :30 Tuck Hold on Parallettes

Note
The shin box bridge with switch is a great way to work on active hip rotation and extension. Move slowly and with control throughout the movement. If you need to use the assistance of your hands or simply start with the transitions that is an option.

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CrossFit Group Class Programming Template (WK4/8)

Scenes from The Upside Down Class. Every Wednesday at 10 and 11am!

New Equipment Ordered!

 Check out the new equipment we ordered this week! 20 new barbells and then some. We’ll divide the new equipment between both gyms and plan to totally redo how the ropes are in 597. Enjoy!!!

			10
	The Bella – Rogue Women’s Bar – Cerakote – Gold Shaft / Black Sleeve Color: Cerakote Gold / Proprietary Matte Black		10
			4
	Rogue HG 2.0 Collars – 20 Pairs		1
			1

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
3×5 reps, across

B: Front Squat
4×4, across

C: 1 Power Clean or Clean + 2 Split Jerks x 5-7 sets, building

Notes
Feel free to superset any of these with some Chin-ups, DB Rows or another low skill movement or anything that would round out your week.

METCON

3 rounds for time:
400 m Row (or Bike)
16 (total) Weighted Box Step-Ups
12 Burpees

Notes
Use a 16-20″ box (set at knee height) and two heavy Dumbbells for the step-ups. If you choose the bike today, ride for a tough 90 second interval and hit that same number of calories for the 2 remaining rounds.

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CrossFit Group Class Programming Template (WK4/8)

Starting them REAL young at CFSBK

The 2023 CrossFit Games are next week!

From August 1-6th the fittest in the world will compete at the CrossFit Games. Check out this highlight video from last year to see what its all about. The Games have been put on every year since 2007 and are between 3-4 days of competition with most of the events being a secret until the weekend of. We’ve seen everything from Marathon rows, a triathlon on microwave mountain, obstacle courses, sandbag lifting events and everything in between. Part of the excitement is seeing what each year’s buffet of tests will be to crown the fittest. You can learn more about the games and how to watch next week at games.crossfit.com

Workout of the Day

STRENGTH

Every 1:30 x 10 rounds (15 minutes):
1 Power Clean or Clean + 2 Split Jerks, building

Notes
Your choice today on power or full cleans. Continue to add load to your split jerks if your footwork is correct. You should feel balanced and stable overhead. The goal today is to work to a moderately tough complex – not a true max.

ASSISTANCE

20-15-10-5 reps each:
Supine Leg Raises with Hip Lift
Bent Over Rear Delt Flyes
Single Leg Hip Thrust

Notes
Focus on a solid mind-muscle connection with these three exercises. You should feel the hip lifts in your abs and hip flexors, the flyes in your upper back and the thrusts in your hamstrings/glutes.

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CrossFit Group Class Programming Template (WK4/8)

Charlie and Toni are both taking part in the TCS NYC Marathon on November 5th.

If you’d like to support them in their fundraising efforts, please click either (or both!)  of the links below.

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Workout of the Day

STRENGTH

Bench Press

3×5 reps, across
1 Drop Set x 10-15+ reps to failure

Notes
After a progressive warm up on your bench press, aim for three sets across at weight with ~1 reps in reserve. Compare loading to Week 3.

After your final work set, complete a drop set with 10-20% less weight on the bar. The goal is to lift in the 10-15 rep range, but continue until you hit failure. If you hit more than 15 reps, then your drop set was probably too light, which may mean you also have more in the tank for your work sets. Make a note and adjust accordingly for next week.

METCON

In 1:30, for 6 rounds at a very high effort, complete:
12/10 Calorie Air Bike (Sprint!)
KB Filly Carry in the remaining time (Switch arms every round, 3 ea)

Rest 1:30

Notes
Your first sprint should take 30 seconds or less, so adjust calories accordingly then match that number for the remaining rounds. Choose kb weights for the filly carry that are challenging but allows you to perform the time. The front rack carry can be a lighter weight then the farmer’s carry. Try to focus on minimizing rest in your transitions and controlling your breathing under load. Expect an uncomfortable recovery as you walk with the bells.

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CrossFit Group Class Programming Template (WK4/8)

Our Fit55 crew goes hard!!!! Post workout shot with their fearless leader, Coach Avery!

Workout of the Day

Every 3:00 for 10 rounds total:

Part A – in 3:00
Run 400 m

Part B – 2:30 AMRAP:
9 Hang Power Snatches (95/75/55…)
7 Push Ups
5 Kipping Chest to Bar Pull ups

:30 rest before returning to the run.

Notes
In this 30:00 workout you’ll alternate between part A and B until you’ve completed 5 rounds of each/10 rounds total. The goal is to complete ~2-3 rounds for the AMRAP each round, so adjust scaling and/or reps to achieve this goal.

Use round one as a warm up. If you are unsure of what weight to use or new to hang power snatches starting with the empty bar is fine. Progressively add load to your hang power snatches every round, until you find something that is moderately challenging by round 3, then hang on for the last 2 rounds. This will get grippy! Scale the distance on the run down to 270 if you can’t complete the 400m in around 2-2:30.

Pull Up Options
5 Kipping Pull Ups
5 Strict or Banded Pull Ups
7-9 Ring Rows

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CrossFit Group Class Programming Template (WK4/8)

Laura Loves Barbells

CONSCIOUS SANGHA HALF DAY RETREAT AND WORKSHOP WITH CHRISTIAN FOX

Saturday August 12th 1:30pm- 4:00pm

In an effort to make the day accessible to all who wish to attend, we’re offering three pricing options:
$50 – Scholarship (I need support)
$100 – Base (I am supported)
$150 – Benefactor (I support others)
*Anyone needing further financial assistance, please email chrisfoxnyc@gmail.com

REGISTER HERE!