Workout of the Day
STRENGTH
Split Jerk
5 x 2, Building
Notes
Do 2-3 lighter warm up sets of 3-5 reps on your way to these work sets.
The goal for today is to execute as many reps as possible with a stable rack position, correct timing/coordination, accurate footwork, and a lot of power/leg drive. Focus on achieving those elements, which will help you to add load to the movement over time.
METCON
Every 4 min x 4 Rounds
15/12/9 Cal bike
12 Alt DB Muscle Snatch @ 50/35/20#
Notes
Coaches Brett & Whit tested this one for y’all with a barbell a little while back. 10/10 recommend! 🌶🌶🌶 Coach David did this yesterday with a 60lb DB and 12 cals and finished each round sub 1:30.
Intent: Short, intense bursts of power followed by longer rest to recharge and repeat.
Go for a VERY HARD effort on the bike, then immediately to your DB. The entire round of work should be completed in 1:15-1:30, with a hard 1:40 cutoff.
If you are typically conservative on machines, today is the day for you to SEND IT and see what happens. Make sure your bike seat is pushed forward enough so you can lean into to handles and push hard through the legs.
The DB should be a weight you’re very comfortable with, one that you can “grip and rip,” and complete as muscle snatches.
CrossFit Group Class Programming Template (WK7/8)
Last year Rogue Fitness came to CFSBK for a quick gym tour, here is the final result!
“INVERTED” PRIDE EVENT WITH COACH SUZANNE-MICHELLE TODAY!
Calling All Queers & Allies! Come Celebrate Pride The Inverted Way! Coach Suzanne-Michelle will be hosting a FREE all levels UpsideDown Class for pride. This is a no judgement stress free zone. Participate as much as you like or embrace your inner wallflower. You will sweat, you will laugh, and you will definitely fall down (on mats of course!) This class is open to all CFSBK members and any non member friends that would like to attend.
Date: Monday, June 24th