Workout of the Day
Single Arm Suitcase Deadlift
3 x 5 ea
Work up to a moderately heavy set of 5 reps and do 3 sets of 5 on each side at that weight.
Most athletes can set up on 1-2 risers or stacked 45# plates. However, if you have trouble staying in a good set-up position, adjust accordingly.
600m Bike OR 300m Row
10 DB Bench Press, heavy
130m Farmer Carry
Use two DB’s or KB’s for the farmer carry and walk outside from the gym to 3rd Avenue and back. Choose a weight that you wouldn’t have to put down more than once on the carry.
CrossFit Group Class Programming Template (WK7/9)
Dylan and Steve CRUSHED 23.1 with each of them getting into the muscle-ups!
Do you still need to do 23.1?
Perhaps you couldn’t make it Friday or Saturday to do 23.1. You can still perform the workout at Open Gym on Sunday and Monday however you’ll need to find your own judge. Ideally someone else doing the Open but otherwise another CFSBK member. If you’re in a pinch and don’t have anyone email us at CFSBKFrontDesk@gmail.com and we’ll try to pair you!