Workout of the Day
STRENGTH
Back Squat
Build to a heavy double in 18 min, then 2×2 @ 90%
Notes
Last week of squats this cycle, same rep scheme as week 4. Reference your training notes and go for it today! Use spotters for any lift that you’re not 110% sure you’ll stand up.
We’ll have an opportunity to test out a heavy single during the next cycle, so make some good notes about what you do today to help your future self!
ASSISTANCE
3-4 Rounds:
Supinated Grip Bicep Curl 21’s
Side Plank Raise x 15 ea
Single Arm Plate Pinch Grip Hold x 30 sec ea
Arch Hold x 30 sec
Notes
Move through this like a circuit, with minimal rest between movements.
Curls = 7 bottom half, 7 top half, 7 full. Trackback to 5/20/24 for the last time we did this!
CrossFit Group Class Programming Template (WK8/8)
Lauren B on a Friday on Degraw Street
Pride Donations Update
We raised $1,860 through 75 unique donations! We’ve donated $930 to Marsha P. Johnson Institute however the Sylvia Rivera Law Project donation page has not been working the past two days so we’ll follow up this week with the receipts once we are able to donate. We also will be including our matching contribution to the Queer Trans Strength NYC donations to GLITS once we get the final total from them!