Workout of the Day
AMRAP 4 MIN
9 Thrusters (95/65/45#)
9 Kipping Pull Ups
9 Burpees
::REST 4 MIN::
AMRAP 4 MIN
7 Thrusters (115/80/55#)
7 Chest to Bar Kipping Pull Ups
7 Burpees
::REST 4 MIN::
AMRAP 4 MIN
5 Thrusters (135/95/65#)
5 Bar Muscle Ups
5 Burpees
Notes:
Today’s workout provides a potent stimulus with a 1:1 work to rest ratio. Find the balance of being efficient with your movement mechanics, intentional with your transitions, and a bit aggressive with your pace.
Thrusters: Loading should be light/medium/heavy, respectively, with most or all sets unbroken throughout the workout. Scale accordingly.
Gymnastics: Choose three distinct movements you own that are progressively more difficult for you. You should be able to do each round either unbroken or in two quick sets. Today is likely not the day to attempt your first bar muscle up.
Do not rip your hands, especially if you’re doing the Open next week! If it’s getting sketchy, move to a strict variation or even ring rows.
Scaling Ideas:
A. Kipping/CTB/BMU, as written
B. Volume Scale, for example: 6 kipping, 4 CTB, 2 BMU
C. Strict, Kipping, CTB Kipping
D. Banded Strict, Jumping Chin Over Bar, Jumping Chest to Bar
CrossFit Group Class Programming Template (WK8/8)
CFSBKer since 2011, Rickke scaled up to 10 strict toes to bars per round during the workout.
Upcoming Starting Strength Cycles
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on April 21st.
Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: February 26th, 2024
End Date: April 19th
SOLD OUT!
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: February 26th, 2024
End Date: April 19th
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: February 26th, 2024
End Date: April 19th