Workout of the Day
A1) Back Rack Reverse Lunge: 3 x 8 ea
Lead with your weaker leg/side if you know it. These are not alternating.
You may re-rack the bar and rest briefly between sides if needed.
Ideally, this is 3 sets of 8 reps at the same weight across, heavier than what you did last week. If you haven’t been here for lunges consistently, then take a few warm up sets to find something that feels like a 7/10 RPE for a set of 8 and do 3 sets at that weight.
A2) Dual DB Prone Row: 3 x 9-12
Go heavier than last week (3×12-15)
Rest as needed between movements, in the range of 60-90 sec.
4-5 Rounds for Quality
250m Supinated Grip Rowing OR 500m Bike, nasal breathing
30 sec ea side: Single Arm Farmer Carry March in place, Heavy
10 ea side: Side Plank Raises
10-15 Bent Over Reverse Fly
CrossFit Group Class Programming Template (WK5/9)
Danny C & Co take 3rd Place at The Fittest Experience 2023!
Prior to joining CFSBK, I was a member of a now-defunct gym in Austin, TX, the members of which migrated over to Lumos Fitness Collective (where David just was!) following its closure. I did my best to stay in touch with as many people as possible following my move to New York, which included two guys I trained with on a regular basis. We keep in regular contact, and when they asked me to fill in for an injured teammate at The Fittest Experience 2023, I couldn’t say no.
The Fittest Experience has been around since 2009, only growing in size & stature within the competition community over those fifteen iterations. Various venues in the Austin region have hosted the competition, which now takes place at the Williamson County Expo Center in Taylor, TX. Team Lumos FC qualified one spot out of intermediate, putting them in a top seed in the Scaled Teams division. I did my best not to disappoint, contributing my fair share en route to a third place finish out of twenty-two teams. Hats off to the entire Lumos community for showing support all weekend long, including CFSBK Coach Emeritus Noah and former member Andy