Workout of the Day
STRENGTH
EMOM 12:00
2 Touch & Go Power Cleans
Notes
Perform two medium heavy Power Cleans every minute for 12 minutes. If you have a 1RM power clean aim for around 60-65%. Focus on movement efficiency and consistency.
METCON
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step ups (alternating)
Notes
Maintain constant movement for all 12:00 aiming for 10-15+ cals on the row, 15+ sit-ups and 10+ Step-Ups.
For the step-ups, use a 20″ or 16″ box and consider 50/35/20 lb DBs
CrossFit Group Class Programming Template (WK1/6)
Greg at the 2017 Subway Series competition
New Cycle Details
This 6 week cycle will use CrossFit Affiliate Programming (CAP) as a base while still being uniquely CFSBK. CAP is a programing resource provided by the education department at CFHQ and is written by a team of long time seminar staff.
We’ll draw inspiration from CAP while still providing the weekly joint balance, assistance exercises and overall format you’re used to seeing at the gym. The final product works out to around 50% CAP workouts and 50% CFSBK original programming.
One notable difference this cycle is that there will not be dedicated exercises or movement types programmed on the same day weekly. There will however be plenty of lifting balanced throughout the week as always.
Looking forward to a fun cycle!