Workout of the Day
A1) Goblet Box Step Down
4 x 6-8 ea side @ 3011
-Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the crease of your hip.
-The intent here is to work through a range of motion that closely resembles the bottom of your full depth squat on tension.
-Start on top of the box and lower yourself down on a 3 second count, kissing your toe to the floor before returning to stand on top of the box. Do not place the trailing foot all the way down, put your weight on that leg, and/or push off from it.
-Tempo and control through full range of motion are the top priorities. Load the movement only to the degree that you can maintain both of those elements.
A2) Chin ups
4 x 4-8 reps @ 3111
Aim to progress yourself from last week, either in volume, difficulty, or weight. Tempo remains the same!
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, then continue into banded reps to accumulate 8 total per set
D. Have em, do em!
E. Too easy to get to 8? Add weight.
40 ring rows (partner holds bottom of air squat)
60 goblet reverse lunges (partner holds hang from pull-up bar)
80 sit ups (partner holds 2 heavy KBs in front rack position)
1200m/1000m row (partner holds 2 KBs farmer style)
16 min time cap
RX weight is 24kg/16kg. Use two KB’s for the holds and 1 KB for the lunges. Scale weight as needed.
Bar hang can be active or passive, pronated or supinated grip.
Option to scale up the squat hold to a goblet squat hold!
Rep counts are TOTAL reps accumulated by both partners working. Divide the work as evenly as you can, breaking it up as desired and switching roles. Work may only be accomplished on the rep counts when the other athlete is in their “holding” task. Meaning:
Partner A does 10 ring rows while partner B holds squat
Partner B comes in to do 10 ring rows while partner A holds squat
Etc. until 40 TOTAL reps are complete on rings (20 each partner)
Then move to lunges/hang and complete the work in the same method.
CFSBK Secret Training Spot!
Coach Lauren’s Going Farewell Party
We’ll be celebrating Coach Snisky this Saturday at 7pm at Pig Beach near the gym. All are invited and welcome to join us!
CFSBK is excited to partner with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!
Complete the following steps to register and start tracking your workouts:
- Create a profile by registering at btwb.com.
- Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
- Download the app for Apple or Android and sign in!
You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!