Workout of the Day
METCON
4 Rounds for time of:
8 T&G Deadlifts
60 Double Unders
300m Row
Rest 3:00
Notes
As long as your technique is sound, try to go heavy on the T&G deadlifts but aim to make them unbroken each set.
DU should take :45-1:30 per interval. Scale to 40 or 20 DU’s as needed before considering going to 60 Alt2s or 120 Singles.
Row should be ~1-1:30
ASSISTANCE
Weighted Hanging Knee Raises
3×8-16
Single Leg Calf Raises
3×10-20e (3-2-1-2 tempo)
Ring Rows
3×10
CrossFit Group Class Programming Template (WK3/7)
Coach Lynsey leading some hip and shoulder prep
Our 2022 CrossFit Open Roster So far
We are 34 days out from the start of the 2022 CrossFit Open and so far 19 CFSBK’ers have stepped up to take the challenge! Remember we’ll be running these workouts on Saturdays through the Open as well as on Friday nights so they will be no sweat to get the workout in. Each workout will also have three versions you can choose to compete with, Rx’d, Scaled and Foundations so you can participate regardless of experience or ability!
Jacinto Bonilla
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Katherine Day
Kim Dena
Cidney Falk
Omar Francis
Michael Giordano
Darren Jer
Cathy Kolcun
Miriam Levin
Gerry Mullany
David Osorio
Charles Smith
Miriam Uribe
Keith Walter
Joel Zimmer