Workout of the Day
STRENGTH SUPERSET
A1) Romanian DL
3 x 6-8
Notes
@ 7/10 RPE
Use today to set a moderately heavy work weight that you’ll do a volume build on for next two weeks.
A2) Incline Dumbbell Bench Press
3 x 6-8
Notes
Use an “elevator tempo” which means pausing for 1 second in each position on each rep:
-halfway down
-bottom (DB at shoulder)
-halfway up
-top (lockout)
METCON
Every 3 min for 5 rounds:
5 Deadlifts
10 Push Ups
15 Tuck Ups
AMRAP Double Unders until 1:30 mark of each round (1:1 work/rest)
Notes:
Deadlift: moderately heavy to cycle 5 TNG reps
Push-ups: done in 1-2 sets; scale volume or elevate as needed
Intent is to have at least 30 sec/round for the jump rope.
Ways to scale up!
-Paused or hand-release push ups
-V-Ups or paused tuck ups (hold hollow body and tuck position for :01 each)
CrossFit Group Class Programming Template (WK1/6)
Super Karl reveals the source of his super powers to Kristeli. Turns out he runs on Dunkin
Do you have friends you think would enjoy CFSBK?
We’ve got some new Foundations cycles that we just posted if you’ve got a partner/coworker/friend/family member/enemy that you think would benefit from our community! Spread the gospel of CrossFit, they totally won’t think you’re annoying!
Foundations June Evening 5
Class 1 Monday 6/27 6:30-8pm
Class 2 Wednesday 6/29 6:30-8pm
Class 3 Thursday 6/30 6:30-8pm
Class 4 Sunday 7/3 11:30-1pm
Foundations July Evening 1
Class 1 Sunday 7/3 1:30-3pm
Class 2 Wednesday 7/6 6:30-8pm
Class 3 Thursday 7/7 6:30-8pm
Class 4 Sunday 7/10 1:30-3pm
Foundations July Evening 2
Class 1 Monday 7/11 6:30-8pm
Class 2 Wednesday 7/13 6:30-8pm
Class 3 Thursday 7/14 6:30-8pm
Class 4 Sunday 7/17 11:30-1pm
How to do the RDL Starting Strength