Saturday 2.10.24

Workout of the Day

For Time:

Buy In: 150 Double Unders

4-8-12-16-20 Thrusters (95/65/45#)
2-4-6-8-10 Strict CTB Chin Ups

Buy Out: 150 Double Unders

Notes:
Athletes will start and finish on the jump rope. The middle section is 5 rounds of an ascending ladder rep scheme. Choose a barbell weight that you could do 10-15 reps with unbroken when “fresh.”

Note that strict here means the athlete’s feet will not cross behind the plane of the pull-up bar during the rep.

Jump Rope Scaling:
A. 50-100 DU’s
B. 200 Single Unders

Chin Up Scaling:
A. 1-2-3-4-5 Strict CTB Chin-ups
B. Strict Chin-ups (chin over bar; full or half volume)
C. 2-4-6-8-10 Banded Chin ups (CTB if possible, or “peak pull” on each rep)

CrossFit Group Class Programming Template (WK6/8)

Short Circuit during a fun(?) Kettlebell swing / Burpee couplet

SATURDAY 2/17: FREE CROSSFIT OPEN PREP CAMP WITH CODY MOONEY

Join CrossFit Games athlete and CFSBK Coach Cody Mooney @codyjmooney for a half day camp designed to refresh and learn efficient movement patterns for commonly used movements in the Open. We will do this in a fun, partner workout format, allowing everyone to work on their version of the movement and then apply what we discussed in a workout. Fit for all levels!

This is a FREE event however registrants MUST be active CFSBK members AND registered for the 2024 CrossFit Open.

Register for camp here!

Day breakdown

1:30 – 3:15

•  Workout 1 (workout plus lift) movement breakdowns and practice.
• Workout 1 completion.
• Workout 1 debrief.

3:15 – 3:45 

• Snack break and QA on any questions around movements or Open

4-5:30

• Workout 2 (skill workout/gymnastics) movement breakdowns and practice.
• Workout 2 completion.
• Workout 2 debrief and any other questions.

About Coach Cody