Workout of the Day
A1) Sumo Deadlift
A2) Single Arm Tall Kneeling DB Press
3 x 12-15 ea side
Rest about 1 min between exercises.
Goal is to increase weight on both lifts across the three weeks.
For the deadlift we will use wave loading. Today, start with a moderately challenging weight for the set of 10 and increase load for each work set as the reps decrease. The final set is intended to be the same or heavier than the first.
Here is an example:
warm up set or two: 95×10, 115×5
A. 8 Horizontal Ring Rows + max reps Double Unders
RX’d version of the ring row is with feet elevated such that the athlete’s body is parallel to the floor at the beginning of the rep. Scale the foot position / body angle so that full ROM can be achieved on every rep without “kipping” the movement, in 1-2 sets consistently.
This is a good day to practice double unders if you don’t own them!
CrossFit Group Class Programming Template (WK4/9)
We miss the Summer. Here are Coaches Katie and Carissa during warmer days.
Well it looks like you didn’t win the raffle
The universe is an indifferent mistress. You might as well move on with your life and sign up for the CrossFit Open the old fashioned way.
The CrossFit Open is a three week worldwide competition and event that CrossFit gyms and athletes all over the world participate in every year. It’s a great time to put yourself out there and dig a little deeper for three workouts. But moreso, its a celebration of the CrossFit community as well as the CFSBK community. This year will have brand new elements to our CrossFit Open experience including theme weeks and the Extracurricular Open as well as favorites like Friday Night Lights.
The following CFSBKers are officially #INTHEOPEN !!
Vinicius Baggio Fuentes