Workout of the Day
STRENGTH/SKILL
Every 90 Sec x 8 Sets
Power Clean and Push Jerk x 2-3 Reps
Notes:
After barbell drills and a brief warm period, lift for 8 sets. The lifts are not touch and go. Bail and reset after each jerk.
Advanced athletes may choose to work up towards a heavy triple or double across the 8 sets. Intermediate lifters might stay at a moderate load and perfect their technique. Beginners can expect to stay with a light to medium weight and work on nailing the foundations of the movement.
FLOATER STRENGTH
A. Back Squat
6-5-4-6
Notes:
This is tomorrow’s rep scheme, and the same as Week 3’s Monday lifts. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!
B. Deadlift
4-5 sets x 10 reps
Notes:
If you were here for last week’s 5×8 timed sets, today see if you can use the same or just slightly lighter weight, working on your endurance within the set and resting a bit longer between each (2-2:30).
C. Strength Superset
C1. Rear Foot Elevated Split Squat, 4 x 6-8 ea @ 3 sec down
C2. Single Arm High Pull, 4 x 8-12 ea
Notes:
For the RFESS, focus first on quality of movement and tempo. If that goes well, then add load anyhow: suitcase, goblet, or front rack.
D. Bench Press
5-5-5-5
Notes:
If you benched last week (6-6-6-6), aim to go heavier across the sets today, and/or beat your numbers from 2 weeks ago.
CrossFit Group Class Programming Template (WK6/8)
Arun during yesterday’s nasty Double Under, Thruster and Pull-up workout 🤢
Make the most of your 2024 CrossFit Open
74 CFSBKers have registered for the 2024 CrossFit Open so far! This is a worldwide competition and community event that you don’t want to miss out on. We’ve got some special plans this year so here are a few ideas to make the MOST out of your Open experience.
Sign up for the CrossFit Open
Right here!
Register for Friday Night Lights
Every Friday during the Open (3/1, 3/8, 3/15) we’re going to have a special way to perform the workouts. Week 1 is going to be RAD week, with food, a DJ, a special guest and our besties from RAD throwing a party at CFSBK to kick off the open. Each week we’ll throwdown in style and these events are free for CFSBKers registered for the open. Registration for all three weeks is currently open on your zen planner member app!
We will also program the workouts for Saturdays group classes if you can’t make it
Go to Camp
You don’t need to do this but you’d be a fool not to! Come learn under the guidance of 2x CrossFit Games athlete Cody Mooney at this FREE Open Prep Camp