Workout of the Day
STRENGTH
Bench Press
Heavy 5 then, 80% AMRAP
Notes
This is the 2nd Heavy 5 then AMRAP Bench Press exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. Ways to see improvement from week 1 would be any one or combination of the following attributes:
Quantitative improvements
– Getting a heavier weight on your heavy 5
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1
Qualitative improvements
– Technique feels better
– Same weights feel lighter
In roughly 5 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.
METCON
EMOM 12:00
A: :45 Calorie Row
B: :45 Floater Exercise
Floater Options
– Push-Ups
– Strict Pull-Ups
– Sit-Ups
– Goblet Reverse Lunges
Notes
Alternate between exercises each minute until you’ve performed each one 6 times. Try to be consistent as possible with the row intervals and choose a floater exercise that rounds out your training week.
For the Push-Ups aim to get 10-20+ per round and the pull-ups would likely be around 4-8+ per round, The Lunges and Sit-Ups will be around 14-20 reps.
Floater
Choose the exercise that corresponds to the day you did not or will not come to the gym this week. Below are days we programmed the same or similar movement patterns. Do what makes sense for you!
– Push-Ups (Friday)
– Strict Pull-Ups (Wednesday)
– Sit-Ups (Friday)
– Goblet Reverse Lunges (Tuesday)
CrossFit Group Class Programming Template (WK4/6)
Exclusive Concert Alert for CFSBK Members!
We’ve got some exciting news to share! Our very own CFSBK member, the two-time Grammy Winner Clay Ross (far right in picture), is unveiling a brand-new album and project at the iconic Joe’s Pub. This is a unique opportunity to experience Clay’s award-winning group up close and personal.
📅 Date: February 10th ⏰ Time: 7 PM 📍 Venue: Joe’s Pub
Why You Shouldn’t Miss It?
🎤 Intimate Experience: Joe’s Pub provides a cozy and personal ambiance perfect for enjoying live music.
🏆 Award-Winning Talent: Clay Ross, a 2x Grammy-winning artist, is known for his electrifying performances and unique musical style. This concert also features Grammy-winning Indian Classical Vocalist, Falu Shah.
🎟️ Limited Tickets: The space is intimate, which means limited seating. It’s a once-in-a-lifetime kind of night!
Exclusive CFSBK Member Benefit: We’re thrilled to give our CFSBK members an exclusive head start to grab these tickets before the public announcement next week.
🔗 Get Your Tickets before they’re available to the public here!
Don’t miss out on this incredible evening of music and community. Let’s support our own and enjoy a night filled with great tunes and vibes!
Check it out and be part of this special night! 🎶