Workout of the Day
FLOATER STRENGTH
A. Push Press + Push Jerk, 3x(4+4)
B. Back Squat, 2-2-2
C. Hang Snatch + Snatch, 5x(1+1)
D. Deadlift, 8-6-4-4
Notes
Tomorrow we have biking, power cleans, lunges, and chin ups.
OH Complex: Focus today on a technically sounds rack position on all 8 reps per set, as well as nailing the timing of your push jerks.
Back Squat: Work up to a heavy double!
Snatch Complex: Beginners should stay light enough to work speed, accuracy, and coordination. Int and Adv athletes can work up in weight as technique allows.
Deadlift: Aim to go a bit heavier on the 8-6-4 from what you did last week, and then a bonus set of 4 to repeat or go up.
PARTNER METCON
10 Rounds for Time
270m Run
*Partner Holds Sandbag in Bear Hug
Notes:
10 rounds total, 5 each partner. While Partner A runs to 4th avenue and back, partner B holds a heavy sandbag. Then switch.
Keep your transitions tight! You may not start your run outside until your partner has picked up the bag.
There is a 16 min time cap on the workout. If a strong effort 270m run takes you more than 1:30, scale back…
Run Scaling
A. 200m (turnaround at green ramp instead of going all the way to 4th Ave)
B. 130m (3rd Ave)
Run Substitute
Athlete’s choice: Bike 650-800m (.4-.5 miles) OR Row 300-350m.
CrossFit Group Class Programming Template (WK4/8)
Sweat towels are back for the season! Please make sure to throw them in the laundry bin on your way out and stay hydrated as we head into the hot hot heat.
SATURDAY 6.29.24: CFSBK “STONEWALL” PRIDE WORKOUT
Join us on Saturday 7.29 for our annual “Stonewall” pride event. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! Today’s event is free and we ask that everyone contributes $25 (or more!) to our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs.
We will be running a normal class schedule this day with “Stonewall” as the workout