Workout of the Day

STRENGTH

Sumo Deadlift, 5 x 3-5, across

Notes
Week 6 will be similar to Week 3. You’ll be performing sets across instead of building up in weight. If you were here last week, use those weights to perform sets across at an RPE of 8-9/10. You’ll likely use a load from sets 2-4 from last week, depending on how heavy you went. You should have at most 1 RIR by your final set.

If you have missed a few exposures of the sumo deadlift this cycle, you may build to a heavy set of 5 reps across 5 work sets, leaving 1-2 reps in reserve (RIR) on your final set. Prioritize form throughout, especially if you’re new to this lift.

METCON

“HELEN”

3 Rounds for time of:
400m Run
21 Kettlebell Swings 24/16kg
12 Kipping Pull-Ups

Notes
This classic benchmark triplet is as simple as it is potent. The last time we completed this workout was April 11, 2024. Run hard and try to go as close to unbroken on the swings and pull-ups as you can. To perform the official version of “Helen” go overhead with your Kettlebell Swings today.

Pull up Options
6 Strict Pull-Ups
6-8 Banded Pull-Ups
12 Jumping Pull-Ups

CrossFit Group Class Programming Template (WK6/8)

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Primary Coaching Focus for today: Hips Rising Early

Today in class we’ll focus on the proper sequencing of the hips and shoulders rising together off the floor with Sumo deadlifts. When the hips rise too fast in a sumo deadlift, it’s usually because the lifter isn’t maintaining proper sequencing between the legs and the back — essentially turning the lift into a stiff-leg deadlift too early.

Why it’s a problem: It shifts load to the lower back early, reduces quad involvement, and makes lockout harder since you lose the mechanical advantage sumo provides. Here’s why this happens and what’s going on biomechanically:

1. Weak quads relative to hips/glutes
The sumo deadlift relies more on quad drive off the floor compared to conventional.

If your quads aren’t strong enough (or you’re not engaging them), your body will shift the work to the posterior chain by shooting the hips up early, so the hamstrings and lower back take over.

2. Poor bracing or losing upper back tension
Without a strong brace and lat engagement, the torso can’t maintain its angle during the initial push. The hips shoot up to “shorten” the lever arm for the back, but this also kills mechanical efficiency.

3. Starting too low (over-squatting the setup)
If you set your hips too low at the start — more like a squat than a deadlift — your body will naturally correct mid-pull by raising the hips to a stronger pulling position before the bar leaves the floor.

4. Not pushing the floor away
In the sumo deadlift, the first move should be pushing the floor away with the legs while keeping the hip-shoulder angle nearly constant until the bar passes the knees.

If you “pull” instead of push, your hips tend to rise before the bar breaks off the ground.

Quick cues to try: “Chest up, push the floor away.” or “Shoulders and hips rise together.”

Workout of the Day

ASSISTANCE

3 Rounds for Quality
1:00 Row, increase pace each round
5 Seated Vertical Jumps
3 Three Position Paused Snatch RDL
3 Tall Muscle Snatch
3 Tempo Overhead Squat @ 31×1

Notes
Use today’s assistance movements as a technique primer for your 3-Position Snatch complex.

We’re starting with a top-down segmented pull to groove the three snatch positions you’ll be working from today: high hang, below the knee, and floor. If you’re using an empty bar, pretend there are plates on the bar—stay tight and under tension when you pause at the “floor” (aka your start) position. Hold each pause for at least one count. When you stand up, hit each of those three positions again while smoothly pulling the bar to your hips.

The tall muscle snatch is a valuable drill for teaching and reinforcing the snatch turnover. It’s great for warming up that phase of the lift. An empty bar is usually best, though you can add weight if your goal is to strengthen the motion. Just remember—don’t sacrifice movement quality for load.

Beginner/Intermediate lifters: Start with a lighter barbell than you normally snatch to dial in tempo and precision.

Advanced lifters: Start with an empty bar, then either stay there or add a light load across rounds.

STRENGTH

Every 2 minutes x 8 Sets:
3-Position Snatch

Notes
Compare to Week 1 (7/14/25). You may perform full or power snatches.

The 3-Position snatch complex consists of three consecutive snatches performed from different starting positions. This week’s sequence is: High hang → Below the knee → From the floor.

Pause briefly at the start of each rep to show control and balance with the barbell. This complex will also challenge your grip, so consider starting with lighter weights—around 60–75% of your 1RM—before increasing the load.

CrossFit Group Class Programming Template (WK6/8)

Some 10+ year CFSBKers on a Saturday morning 😍
(Joy, Mel, Stella, Jill, Yossi, Tina, Sasha and Jenn)

An Update on an Event for Jess Fox 🦊

Several folks have been asking when the gym will be doing an in house event for Jess Fox. We’ve been talking to Chris and are going to be organizing an event with him which will happen sometime after her celebration of life on 10/11. It was important to us that anything we did was not considered an alternative to the event in Ohio and that Chris could be here for it and involved. Once we have a hard date we will post with more information about it, but in the meantime, if you’re interested in joining us in Ohio, please use the form below from Jess’ substack.

Jess’ Celebration 

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have barbell assistance work and three position snatches.

You may superset your main lift with another DB/KB or bodyweight movement.

METCON

“Annie”

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

Notes
This is a classic CrossFit benchmark workout! Track back to your training notes from 11/12/23.

Intent < 12 min. Scale as needed so you can finish your version of the workout within this timeframe.

Jump Rope
RX+ Unbroken Doubles!
A. 50-40-30-20-10 DU (150 reps)
B. 40-30-20-10-5 DU (105 reps)
C. 25-20-15-10-5 DU (75 reps)
D. 75-65-45-35-25 Single Unders (245 reps)

Sit-Ups
Start each rep with the fingertips touching the ground behind you.
Finish each rep with the shoulders over the hips and the spine extended.

CrossFit Group Class Programming Template (WK5/8)

CrossFit is for every-body! Here are Suzie (16 weeks pregnant) and Nicole (30 weeks pregnant) after Saturday group classes. We can always find modifications to keep you moving, safe and having fun at the gym!

Noah Ohlsen takes on “Annie”

Workout of the Day

TEAM METCON

In teams of 3, with one partner working at a time, complete:

90 Bar Facing Burpees
90 Thrusters @ 135/95/65#
90 Cal Bike

Notes
Intent ~18-25 min. There is a 25 min cap on the workout.

In this workout, one teammate will be working at a time, chipper style. Partition the work as desired until you’ve completed 90 total reps as at team. Your goal should be to keep transitions as tight as possible and chip through the movements efficiently. Aim to keep the work as even as possible amongst the team.

Burpee: If needed, scale by removing the push-up, stepping over the bar, or both.

Thruster: Barbell comes off the floor. You may squat clean thruster the first rep, as long as you pass below parallel. Load is moderately heavy, in the realm of 65-75% of a 1 rep max, depending on experience level and individual capacity. Scale so you can cycle at least 3 reps at a time under fatigue.

Bike: If your team’s average is less than 10 cal per minute, consider scaling the total volume. We recommend shorter bursts of high power here, trading off frequently.

CrossFit Group Class Programming Template (WK5/8)

The mom’s of Diapers & Dumbbells doing some partner Sorensen holds in our warm-up

Diapers & Dumbbells

This video, from 7 years ago, highlights our Diapers & Dumbbells program, which was originally started by Coach Melissa and Sasha. Post-pandemic, we’ve made these classes much smaller (capped at 8 participants), but their spirit still remains.

For us, it was important to create a safe space for caregivers to come in and get a well-rounded workout with on-site childcare, allowing them to be near their baby while still focusing on themselves for the hour.

Most “mommy and me” style classes require the parent to hold or mind their child during class, which can distract from their ability to focus on their own workout. Additionally, many of these classes tend to favor pilates and yoga-style methodologies, which often lack important elements like weight training and cardiovascular endurance.

At D&D, we offer postpartum-appropriate CrossFit, blending weight training, calisthenics, and cardiovascular exercises at safe intensities suitable for new parents and beginners to CrossFit.

We absolutely love providing this service to caregivers, and based on the feedback we receive, the feeling is mutual.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have burpees, thrusters, and biking.

You may superset your main lift with another DB/KB or bodyweight movement.

unbroken Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

METCON

4 Rounds of:
1:00 Sandbag Bear Hug Hold
1:00 Row for Max Calories
1:00 Rest

Notes
Pick a heavy bag and row hard! In large classes today, part of the fun will be working on quick transitions with whoever you’ve teamed up with on equipment.

CrossFit Group Class Programming Template (WK5/8)

Welcome new Foundations Grads, Bren, Sara, Sujin and Lu (Yu’s mom!)

Event 10, Sandbag Ladder

One of the most exciting and epic events in CrossFit Games history. Back in 2022 Adrian Bozman programmed a Sandbag ladder for the Saturday night event. People were initially skeptical how exciting this would be relative to a barbell event, but no one really it would be a games classic event. The crowd in the stadium was absolutely electric as the sandbags got heavier and tested the raw strength of the field.

Chapters 00:00–07:44 Individual Women: Event 10 – Round 1 07:44–14:04 Individual Women: Event 10 – Round 2 14:04–20:38 Individual Women: Event 10 – Round 3 20:38–27:27 Individual Women: Event 10 – Round 4 27:27–35:09 Individual Women: Event 10 – Round 5 35:09–49:34 Individual Women: Event 10 – Round 6 49:34–57:00 Individual Women: Event 10 – Round 7 57:00–1:01:39 Individual Women: Event 10 – Round 8 1:01:39–1:08:10 Individual Women: Event 10 – Round 9 1:08:10–1:17:03 Individual Women: Event 10 – Round 10

1:17:03–1:22:15 Individual Men: Event 10 – Round 1 1:22:15–1:26:03 Individual Men: Event 10 – Round 2 1:26:03–1:30:41 Individual Men: Event 10 – Round 3 1:30:41–1:37:00 Individual Men: Event 10 – Round 4 1:37:00–1:41:30 Individual Men: Event 10 – Round 5 1:41:30–1:49:12 Individual Men: Event 10 – Round 6 1:49:12–1:56:46 Individual Men: Event 10 – Round 7 1:56:46–2:06:34 Individual Men: Event 10 – Round 8 2:06:34–2:15:38 Individual Men: Event 10 – Round 9 2:15:38–2:23:32 Individual Men: Event 10 – Round 10 2:23:32–2:32:49 Individual Men: Event 10 – Round 11 2:32:49–2:46:29 Individual Men: Event 10 – Round 12

Workout of the Day

STRENGTH

Every 3 min x 5 Sets:
*Strict Pull-Ups, Chest to Bar Pull-Ups, or Ring Muscle-Ups

Notes
Choose one movement and method to accumulate reps today.

Here are some suggestions, listed here from more advanced to more foundational:
A. Bodyweight, 4-5 sets x Max reps (1-2 RIR)
B. Accumulate Singles or Clusters in 90 sec
C. Accumulate 3-4 Negatives in 90 sec
D. Toe or Pike Assist, 4-5 sets x Max reps (1-2 RIR)

In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
4-10 unbroken reps: perform A.
< 4 unbroken reps: perform B.
0 body weight reps: perform C or D

ASSISTANCE

Perform 4-5 Sets of the following as an unbroken complex:
10 Alternating KB Bear Plank Pull Throughs, 5 ea
8 ea Single Arm KB Chainsaw Rows
10 KB Taters

Rest as needed, up to 90 sec between rounds.

Notes
Make your first round a warm-up where you use a light to moderate load and work out coordinating the movements and transitions. Then, aim to work at a weight that challenges you but allows you to complete the work in an unbroken flow.

CrossFit Group Class Programming Template (WK5/8)

CFSBK at the East Coast Brawl

Workout of the Day

3 Rounds For Time:
30 Push-Ups
30 Alternating Single DB Box Step Ups
800m Run

Notes
Intent ~18-24 min. Today’s workout is straightforward, but not easy. Work with integrity on your push-ups, grind through the step ups, and find your own threshold of intensity on the run.

Push-Up Scaling: If you have…
> 10 reps unbroken, full volume is appropriate
5-10 reps unbroken, scale to 15-20 total reps per round
1-4 reps unbroken, scale to 5 reps from the floor + 15 elevated reps per round
0 bodyweight reps, scale to an elevation height that you cannot do more than 8-10 reps at a time with and do 20 reps per round.

Step Ups:
24/20/16″
+/50/35/20#/-

Scale as needed so you can stand all the way up on the leg that is leading the rep, rather than having to put your other foot down on the box to assist. Hold the DB either goblet, front rack, or behind-the-neck style.

Run: < 5 min
A. 550m
B. 4 Min Alternating Run/Walk, in 30-45 sec segments

CrossFit Group Class Programming Template (WK5/8)

The first Tuesday of every month is our training staff meeting. We do a little go around to check in on everyone, then updates on news and notes around the gym, discuss the group class programming and then have 1-2 training related topics or practicals. In yesterday’s meeting we discussed the valsalva maneuver/bracing sequence, how we coach and cue it as well as common errors we’ve seen. The goal is to always improve the member experience by learning from each other.

Master Perfect Pushups: The CrossFit Coach’s Guide to Proper Form and Basic Scaling Options

Workout of the Day

STRENGTH

Sumo Deadlift, 5 x 3-5, building

Notes
This week, we’re building toward a challenging set of 3–5 reps across five work sets. You’ll likely need several warm up sets before getting started. This is one additional work set from last week.

If you’re confident in your sumo technique, reduce the reps and aim to lift heavier than in previous weeks.

If you’re still refining your form, stick with the higher rep range to get more practice at a moderately heavy load.

ASSISTANCE

3-4 Rounds for Quality of:
10 Barbell Rollouts
8-12 Rear Delt Flyes with 1 count pause at the top of each rep
:30-60 Handstand Hold

Notes
Complete 3–4 rounds, focusing on quality movement and control throughout.

Today is a great opportunity to get more comfortable being inverted. Your coach will offer progressions to help you work toward a more advanced handstand position.

Handstand Hold Options
Pike Handstand Hold (Feet on Box)
Inclined Handstand Hold (From Wall Walk)
Handstand Hold at Wall
Freestanding Handstand

CrossFit Group Class Programming Template (WK5/8)

Aaron knows how to warm-up, do you???

The Art & Science of Warming up your lifts Pt2

Yesterday we talked about the importance of being intentional with your weight jumps and how both writing them out and leaning on your coaches can be a useful skill to help you develop some best practices around this skill. Today we’re providing some examples for 6 different weights based on today’s programming. You can use these examples as jumping-off points for your own weights, but over time you’ll find what you best respond to individually. Depending on the person and the lift in question, some folks will respond better to more warm-up sets with fewer reps, others might respond better to fewer sets and more reps, or something in between. Trial and error, as well as experience, will be your guiding light, but here are some general principles to consider:

# of sets:
Typically it’s going to be 3–5 warm-up sets prior to your work weights.

Weight jumps:
The jumps should go from larger to smaller or stay consistent.

Rep ranges:
The reps should decrease as you get closer to your work weight.

Make it easy:
All of the examples below use generally “easy” jumps based on common weights we have available. For example, it’s very common on deadlifts to go from 135 to 185 to 225, which correlate to common bumper weights available. If you’re in the weeds using too many smaller plates or uncommon barbell numbers, adjust to make your life easier.

Perceived exertion & time:
The first two warm-up sets should feel quite easy, regardless of what you’re doing. It should take at least 3 sets or 7–10 minutes before the weight feels effortful. Don’t be that guy 2:00 into the lifting segment grinding out reps like your life depends on it. Chill, baby.

WHAT IF I HAVE NO IDEA WHAT I’M DOING!?
If you don’t know your target weight for the day, keep it simple and just ride the rep scheme we’re working on all the way through. For example, today you would just do 5 reps for every set, gradually adding weight until you feel like it’s heavy enough for the day. Doing that over time will give you the data points and experience you need to figure all this stuff out. Patience, grasshopper.

Example Progressions

These all are based on 4 warm-up sets, however you may only require 3.

Working up to 75 lbs
35 x 5-8 (15lb bar and 10lb bumpers)
45 × 5-8 (+10 lbs)
55 × 2-3 (+10 lbs)
65 × 1-2 (+10 lbs)
75 × 3–5×5 (work weight)

Working up to 100 lbs
45 × 5-8
65 × 3-5 (+20 lbs)
80 × 2-3 (+15 lbs)
90 × 1 (+10 lbs)
100 × 3–5×5 (+10 lbs) (work weight)

Working up to 150 lbs
95 × 5-8
115 × 3-5 (+20 lbs)
130 × 2-3 (+15 lbs)
140 × 1 (+10 lbs)
150 × 3–5×5 (+10 lbs) (work weight)

Working up to 200 lbs
135 × 5-8
165 × 3-5 (+30 lbs)
180 × 2-3 (+15 lbs)
190 × 1 (+10 lbs)
200 × 3–5×5 (+10 lbs) (work weight)

Working up to 250 lbs
135 × 5-8
175 × 3-5 (+40 lbs)
205 × 2-3 (+30 lbs)
230 × 1-2 (+25 lbs)
250 × 3–5×5  (+20 lbs) (work weight)

Working up to 300 lbs
135 × 5-8
185 × 3-5 (+50 lbs)
225 × 2-3 (+40 lbs)
255 × 1-2 (+30 lbs)
280 × 1 (+25 lbs)
300 × 3–5×5  (+20 lbs) (work weight)

Workout of the Day

STRENGTH

Perform 6 sets of the complex for load:
1 Power Clean
1 Front Squat
1 Shoulder to Overhead

Notes
Rest as needed between your sets. Today you have the option of performing a press, push press or jerk to get the bar overhead. Compare to the complex we did on 7/14/25 (Week 2). The decrease in total volume should allow you to lift heavier across all of your work sets.

METCON

EMOM x 15 MIN
A: 3 Power Cleans
B: :20 Bike SPRINT
C: Rest

Notes
We recommend fast, heavy singles on the power cleans rather than touch-and-go reps for this EMOM. Take the time to reset before each lift.

Advanced members should aim to lift around 75% or more of their 1RM. Beginners may need to reduce reps to maintain good form and cycle consistently from the floor.

On the bike, go for near red-line effort each round. Your performance will likely drop-off by rounds 4 or 5. Find a balance—push hard, but not so much that it compromises your power clean technique.

CrossFit Group Class Programming Template (WK5/8)

The art and science of warming up your lifts

In some of yesterday’s group classes, Coach David asked members to write out their planned warm-up progressions for their lifts, including the magnitude of each weight jump. This is a great way for members to be more intentional about the weights and reps they choose, and it also provides transparency between athlete and coach for better feedback.

In the image above, the member’s deadlift warm-up plan is written in purple, while Coach David’s recommendations are in green. The original plan included jumps of 40 lbs, 50 lbs, 30 lbs, 20 lbs, and 25 lbs. Not bad—but if we compare it to the recommendation, we see a suggestion to skip the 95 lb set and, after 135 lbs, make jumps of 50 lbs, 20 lbs, 20 lbs, 20 lbs, and 15 lbs. In this version, the weight increases are more consistent or decrease in size as the lifter approaches their working weight.

Another member had two 50 lb jumps followed by a 5 lb jump before reaching their work set. These kinds of inconsistencies are common and may go unnoticed by coaches unless you ask for feedback.

So, a gentle reminder: plan your warm-ups, write them out, and ask your coaches if you’d like feedback on your approach. Happy lifting!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 4-6
B. Sumo Deadlift, 4 x 4-6
C. Bench Press, 4 x 4-6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have a lifting complex of power clean + front squats + jerk, plus power cleans and biking.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE

3 Rounds for Quality/Load
A1. Alternating DB Bench Press, 3 x 12 (6 ea side)**
A2. Single Leg DB RDL, 3 x 6-8 ea
A3. L-Hang, 3 x 20-30 sec

**Athletes who performed barbell bench press for their strength work today can sub DB Lateral Raises or DB Lying Tricep Extensions, 3 x 12-15.

Notes:
Build in weight so your first set primes the movement patterns, and the latter two sets are hard and heavy. Rest 45-75 sec between movements.

L-Hang: Maintain active shoulders and toes above the hips. Accumulate time as needed, taking short rests between smaller “clusters” of the hold. If needed, scale back to a single leg hold or tuck hold.

CrossFit Group Class Programming Template (WK4/8)

Thank you to everyone who contributed to our summer donation drive for VOCAL NYC. We donated several loads of clothing and supplies for our neighbors in need. The CFSBK community is amazing!

The L-Hang

Today’s L-Hang is an isometric gymnastics exercise that works your hip flexors, lower abdominals and grip. Aim for mature “lines” in your body, meaning your knees stay straight, legs together, toes pointed and don’t forget to SMILE while you do it!

Final day of the CrossFit Games

Today is the final day of the CrossFit Games, see the final events on any of the platforms below:

The 2025 CrossFit Games are this weekend! See the best of the best throw down to crown the fittest on earth. Below are three ways you can watch the Games this weekend.

The CrossFit App 

• Full live coverage in English, commercial-free, Available worldwide

CrossFit Games Website

• Full live coverage in English, commercial-free
• Available worldwide

YouTube – CrossFit Games Channel

• Full live coverage in English, commercial-free
• Available worldwide
• Translated broadcasts available in Korean, Portuguese, Spanish, and French on their respective YouTube Channels (CrossFit Korea, CrossFit Brazil, CrossFit Spain, and CrossFit France).