Press / Deadlift*
Press (Slower Down-Faster Up Tempo):
3 x 5 Linear Progression
Heavier than last week.
3 x 6
Heavier than last week. The last rep or two of each set should be a challenge.
Deadlift (Slower Down-Faster Up Tempo):
Fitness and Performance
After a few warm up sets, perform one heavy (but not max effort) set of 3 reps, heavier than Week 2. No hook, no switch.
*Perform all sets of the Press, then move to the floor for the pulls.
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Exposure 4 of 8
3 Rounds of…
AMRAP 3 Minutes:
6e Single-Arm Kettlebell Rack Reverse Lunges
6e Single-Arm Kettlebell Thrusters
Rest 3 minutes between rounds.
Choose a challenging kettlebell load that you can stay unbroken with. Aim to keep moving for the entire 3 minutes and to score within a few reps on each round. Scale Knees-to-Elbows to Hanging Leg Raises as needed.
Post work to comments.
In today’s vid, Coach David talks us through shoulder position in the Dip—what a good Dip looks like and how it’s surprisingly similar to the good old Squat. Put it into effect next time Dips are on the menu!
Sign Up for Anti-Gravity Strength
Want to get better at bodyweight movements like the Dip, Pull-Up, and Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. These always sell out, so hop on it!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up. The class meets 2 times per week for 8 weeks according to the schedule below.
Tuesdays from 6pm to 7:30pm
Saturdays from 11am to 12:30pm
Cost and Eligibility
The cost is $160 per month ($320 total plus NY sales tax). This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!
“I’ve done 3 cycles of AG Strength and will continue to do so. I’ve made so much progress with this class—not only in things we practice in AGS, but in movements we did not train in AGS but used in regular CrossFit classes. Let me tell you that I was a very poorly skilled person. I decided to take this class because I wanted to do a Pull-Up. That being said, I couldn’t do 5 Pull-Ups with a band. My upper body strength was mediocre at best. And, I didn’t know how to do a Wall Kick-Up, so I wasn’t even considering doing Handstand Push-Ups.
The past 24 weeks were full of firsts: I did my first Chin-Up, Wall Kick-Up, Handstand Push-Ups with 3 then 2 then 1 AbMats, and Strict and Kipping Pull-Ups. Those are things we practice in AGS. But since the class focuses on upper body strength, I also improved in a bunch of things we didn’t even practice in class: Toes-to-Bar happened for the first time during the 1st cycle and now I’m able to do Toes-to-Bars in WODs (did 15-12-9-6-3 recently!). I also now can do Dips, Plank for 90+ seconds, Ring Transition + Hold, and many other small things that I was never able to do in classes.
So, if you are a beginner, like me, and struggle with some things that seem basic to a lot of people—Toes-to-Bars, Pull-Ups, Push-Ups—I highly recommend this class. Trust Ro, push yourself and stick to the program for 8 weeks and will see mind-blowing results! As we say in Portuguese: se joga!”—Thaisa L.
Yesterday’s Results Board: Clean Complex | Row, KB Swings, Burpees
How Greg Glassman is Reshaping the CrossFit Games Morning Chalk Up
(In)Visibility The Players’ Journal