1 Front Squat
Start with your very first warm-up weight after an empty and perform 1 Front Squat every 2 minutes for a total of 10 sets. Try to add small jumps every attempt.
7 DB Deadlifts
7 DB Hang Power Cleans
7 DB Thrusters
Every minute on the minute perform all 21 reps. You may flow the transitions (last deadlift becomes power clean, last power clean flows right into thruster) Try not to work more than :45 per round. If you can’t keep up with the clock, drop the reps per round or just finish the workout as an AMRAP since you’re behind the clock anyway.
If you came yesterday and are sore from the Overhead Squats, consider subbing Push Press for Thrusters today
CrossFit Group Class Programming Template (WK6/6)
All aboard the Goblet Squat Train
As you all know, Covid cases are on the rise in NYC and chances are you know someone or several people who have experienced breakthrough cases recently. We’d like to remind our members to stay home if they’re feeling even slightly unwell, get tested regularly and we recommend supplementing their healthy lifestyle with a booster shot. As a reminder, we’re going to be keeping the roll up gates open when the weather is 50 degrees or above and we’ve always got our HEPA filters in both spaces running during business hours. Each filter processes 12,000 cubic square feet at 2 air exchanges per hour. We also have our air vent going in 597 which pulls our the total volume of air in the space every 45 minutes. Additionally, you may see more staffers and members wearing masks at the gym. This step is optional for members and staff as the city has only mandated mask usage in facilities that don’t require proof of vaccination prior to entering. For members that do test positive with covid, we ask that you please contact us to let us know about your positive status and we ask that you provide a negative test prior to returning to the gym.
Stay safe, we love you!
Anyone find a black pullover in 608? I left it there Tuesday morning. If so, can you please give to the front desk or put in lost and found. Thanks!