Workout of the Day
STRENGTH
Deadlift
Every 2:30 x 5 sets:
6 Touch and Go Deadlifts + 4 Tall Box Jumps (step down)
Notes:
If you were here for week 1, aim to work at around 75% of your heavy triple. That’s a guideline, not a rule. The intent is to move a heavy-ish load for 30 reps, with a focus on bar speed and jumping power. Immediately after the 6th deadlift, move to your box for the jumps.
Use a box that allows you to land with the knees and hips either fully or mostly extended. This will likely be lower than you’re used to, at first. Soft boxes are a great idea here! #savetheshins
METCON
For Time:
30-45-60-45-30 Double Unders
10-15-20-15-10 Push Ups
Notes:
This one is bound to be a bit of a shoulder burn, so stay as relaxed as possible on the jump rope. Break up your push-ups before you’re forced to. Use a scaling option that allows you to physically touch your chest to the floor (or bench/bar) on every one of today’s 70 repetitions. Work hard, hold the standard, and make yourself proud.
DU Scaling:
A. 20-30-40-30-20 DU (140 reps)
B. 10-15-20-15-10 DU (70 reps)
C. 30-45-60-45-30 seconds of DU practice
D. 50-75-100-75-50 Single Unders
Push Up Scaling:
A. 5-10-15-10-5 (45 reps)
B. Full volume, elevated such that the set of 20 can be done in 2-4 sets
STRENGTH ASSISTANCE
3-4 Sets:
1:00 Sandbag Bearhug Hold (as heavy as possible)
10 ea side Single Leg Box Hamstring Curl
CrossFit Group Class Programming Template (WK3/8)
The Upside Down Class Returns
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at Crossfit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.
Upside-Down- Beginners Series-February
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.
Monday 2/5- 6-7pm
Monday 2/12- 6-7pm
Monday 2/19- 6-7pm
Monday 2/26- 6-7pm
Upside-Down-Intermediate Series- February
Intermediate class is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.Monday 2/5-7-8pm
Can’t drop in and *not* post on the blog for tradition’s sake.
255 / 20in for part A; 7:42 for part B; and two rounds with the big black sandbag for part C.
Stoked to see that the heart, soul, and meticulous organization of CFSBK is alive and well.
<3'd seeing you
I’m considering this. Who can I speak to for a better sense of whether the beginners or intermediate is the more appropriate series for me. Thanks.