Workout of the Day
Every 5:00 x 4 Sets
20 Reps Bench Press
Lift heavy and run hard. 20 Reps should take you under a minute to complete and aim for a weight that allows you to go unbroken or in 2-3 sets with a quick shake out.
Try to incrementally increase the weight and decrease the run times each successive round.
15-20 Banded Triceps Extensions
25 Band Pull Aparts
View of WTC Memorial from CFSBK
Thus ends the end of our current cycle. We’ll have details on the next 8 week cycle starting tomorrow but if you have any thoughts/feedback on the last 8 weeks we’d love to hear it.
As a reminder, here is the overview on the cycle we just completed:
following 8 week cycle will lean back into the roots of CrossFit’s use of variance to develop broad and inclusive GPP. While there will be a few biases noted below, expect a less rigid structure to the week with the aim of well balanced workouts and lifts each week! We’ll also be pulling some CrossFit.com workouts that you’ve seen coaches David and Erick testing the past couple weeks.
This cycle you’ll see the Bench Press Programmed 2x per week on Wednesdays and Sundays. Wednesdays exposures will bias higher intensity (lower reps and higher weights) while Sundays will bias volume (higher reps and lighter weights)
Wednesday Bench Press:
Week 1: heavy single E3MOM format
Week 2: heavy triple E3MOM format
Week 3: 5-5-5-5-5
Week 4: Wide Grip Bench / heavy single E3MOM format
Week 5: Wide Grip Bench / heavy triple E3MOM format
Week 6: Wide Grip Bench / 5-5-5-5-5
Week 7: Pause Bench 5-3-1
Week 8: Conventional 5-3-1
Sunday Bench Press
These will typically range in the 10-20 rep and will often be incorporated into mixed modal workouts. (ex: 5 Rounds for time: Bench Press 15 into Row 25 cals)
Squats & Deadlifts
Each week we’ll alternate between a Squat and Deadlift bias also using an assigned intensity and a volume day.
Week 1: (Squat bias)
Tuesday: Back Squat heavy single
Saturday: High volume squats in mix modal workout
Week 2: (Deadlift bias)
Tuesday: Deadlift heavy triple
Saturday: Higher volume deadlift or hinging in a mix modal workout.
Of course, the remaining days will compliment what we’re doing so that each week remains well rounded and hits a general balance of squatting, hinging, pulling and pushing.
On Fridays as well as occasionally in assistance work on other days you’ll see Strength couplets and triplets where one of the exercises will be up to the individual athlete based on what they missed that week. This will allow members to bias movement planes and exercises that they may have missed or want to focus on that week.
A1: Bent Over Barbell Rows
A2: Seated Lateral Raises
A3: Floater Movement
option 1: DB Bench Press 3×8-12
option 2: Plate Pull Overs 3×8-12
option 3: FFE Reverse Lunges 3×16
For the floater, choose a movement that you have not done or will miss this week. Sunday we bench press, tomorrow we have thrusters.