Workout of the Day
A. 1 Clean Deadlift + 1 Below the Knee Hang Clean + 1 Clean x 6-8 sets
-There is no longer a pause on the clean deadlift. Incorporate what you learned from that drill as you take the bar from the floor today.
-After the BTK Hang Clean, bail the bar to the ground. Take your time to reset on the floor for the clean. In other words, do not do these as touch and go reps.
-Start with 2-3 light sets, then work up towards medium to heavy loads.
-Prioritize power, speed, coordination, and accuracy over load!
B. Front Squat
3 x 5
-No more pauses! If you found them helpful, do a few paused reps in a warm up set before getting to work weight.
-Go heavier than last week’s 3×6
3 Progressive sets of:
15 banded strict pull-ups
15 DB lying tricep extensions
-The pull ups are one unbroken set. If you can do 15 unbroken bodyweight pull-ups (badass!), do them OR use a band and do 15 strict CTB pull ups.
-If 15 banded pull-ups in one set is out of reach, do a seated band/pvc pulldown today.
-Folks who are close to a strict pull-up may choose to do negatives today. Hold a mature chin-over-bar position for 5 seconds and lower as slowly as possible. 2-4 reps per set.
CrossFit Group Class Programming Template (WK4/9)
Gianna getting out of her comfort zone at the Wim Hof Method seminar Sunday
CFSBK CrossFit Open Raffle Winners!
Congrats to the 5 lucky CFSBKers who were chosen to have their CrossFit Open registration paid for by the gym!!! Please see the front desk for a crisp $20 bill to reimburse your registration. If you DIDN’T win, fret not, you can and should, nay MUST sign up for the CrossFit Open and represent CFSBK in 2023!!