Thursday 2.15.24

Workout of the Day

STRENGTH

A1. Back Rack Reverse Lunge, 4 x 6-8 ea
A2. Single Arm Tall Kneeling DB Press, 4 x 8-12 ea

Notes:
Take four progressive working supersets today, resting as needed between exercises. The lunges will come out of the rack and are not alternating. Athletes may re-rack the bar between sides if desired. Use a slower-down, faster-up tempo on both movements.

METCON

EMOM X 12 MIN
A. 50 Double Unders
B. 12 Burpees Over Parallette
C. 14/11/9 Calorie Row

Notes:
It’s a cardio party, people! Scale the movements and/or repetitions such that you can consistently complete the work in about 40 seconds or less. Practice managing your breathing during the work and rest periods.The burpees will be executed just like a lateral burpee over the bar. Athletes may turn and face the parallette before jumping if desired!

CrossFit Group Class Programming Template (WK7/8)

La femme Nikita crushing some thrusters!

Only 6 slots left for Coach Cody’s Open Prep Camp

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

I’ve been teaching/competing in CrossFit for over a decade starting when I was 16 years old. I have coached at over 10 gyms around the world in cities like Maine, Boston, NYC, Virginia, London, Abu Dhabi, France, etc., and coached CrossFit camps for many years with the MisFit Athletics crew.

I competed at regionals from the age of 19 in 2014 to 2019, which was my last year competing. I competed individually at the Games in 2017 taking 17th place, and on a team in 2019, taking 2nd place. I was also on the winning team of WZA and Granite Games in 2019 and the 2nd place team in Dubai.