All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.
Post loads to comments.
3 Rounds for Time:
15 Ring Rows
Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.
Post time and Rx to comments.
Koji, Grizz, and Jess represented CFSBK at OUTWOD this weekend. Saturday’s event benefitted Trinity Place Shelter. Nice work, all!
Upcoming Training Cycle Template
Training Cycle Dates: M 1/29/18 – Su 3/25/18 (through all 5 weeks of the Open)
Goals: This cycle will run a bit more similar to classic CrossFit (i.e., constantly varied, functional movement executed at appropriately high intensity). While we’ll see consistent exposures to movements on specific days, the load, rep, and set schemes will be varied, sometimes showing up in a dedicated lifting segment and sometimes in the metcon. The main focus of the cycle is to perform well in the Open—to stay fresh for each week’s workout, which we’ll again program for Saturday’s group classes, rather than gearing the cycle towards improvement in specific lifts/movements.
Upper Body Pushing
CrossFit Open Workout Dates
18.1 – February 22-26
18.2 – March 1-5
18.3 – March 8-12
18.4 – March 15-19
18.5 – March 22-26
The Open kicks off in less that a month, and we’re aiming to have 200 CFSBKers participate this year. Don’t forget to sign up here!