Workout of the Day
FLOATER STRENGTH
A. Back Squat
7-5-3-7
(This is tomorrow’s rep scheme)
B. Deadlift
Heavy 3, then AMRAP @ 85%
C. Strength Superset:
C1. 4 x 8-12 Dual DB Prone Row
C2. 4 x 8-10 ea side FFE Reverse Lunge (Goblet, Front Rack, or Suitcase)
D. Gymnastic Strength Superset:
D1. 5 x 5-10 Strict Handstand Push Ups (wall facing, wall supported, box piked, box piked from knees, or floor piked)
D2. 5 x 5-10 Strict Toes to Bar (or as high as possible)
Notes:
Deadlift: The heavy 3 is dead stop. The AMRAP set may be touch and go.
For the gymnastic superset, choose a method of HSPU that you can control through full range of motion (head to floor). As a further scaling option, athletes may elect to complete 10 DB Z Presses.
METCON
AMRAP 5 Min
12 Cal Row
10 Alt DB Hang Muscle Snatch
Rest 3 Min
AMRAP 5 Min
40 Alternating Foot Step or 20 Crossover Jump Rope
8 Kipping Pull ups
Notes:
Athletes may elect to sub a 10 calorie bike for the row today.
Choose a moderately heavy load for the snatch that you can muscle rather than power snatch. Today is a good day to work on your transitions / hand-off of the DB from one rep to the next. 10 alt/5ea.
For the jump rope, choose a skill to work on. Adjust volume as needed so you are spending about 30-45 sec on the rope each round.
Pull up Scaling:
A. volume: 4-8
B. 4 strict + 8 beat swings
C. 4 banded strict + 8 beat swings (no band)
CrossFit Group Class Programming Template (WK1/8)
Rachel and Super Karl being super cute
NEW, OLD, & EXPECTING DADS MEETUP
Are you a new dad? Are you going to be a new dad? Were you once a new dad and have so much knowledge and insight to share with those new to the dad game?
Do we have the thing for you!
Tong and Coach Grant are starting a Dad’s group.
Join fellow CFSBKers to have a beer and build community around fatherhood! (Anyone is welcome–non-CFSBKers, non-Dads.)
When: 4-8pm on Friday, Jan 19th
Where: Three’s Brewing (333 Douglass)
LINK: ADD TO CALENDAR