Workout of the Day
ASSISTANCE
15 min For Quality
5-10 Kipping Pull-ps
20 alt/10 ea Bear Plank KB Drag Throughs
*Floater Monostructural Movement
30 sec Hollow Hold
Notes
This is for quality, not rounds. Use this as an opportunity to dial in your kipping technique, rather than being worried about the clock.
Int and Adv: work on virtuous global hollow and arch positions with legs straight, heels together, and an active shoulder throughout.
Beginner: 3-5 strict pull ups (negatives, banded, or foot assisted are all OK) + 3-5 kip swings
*Floater options:
a. 1:00 Bike
b. 1:00 Row
c. 130m Jog
FLOATER STRENGTH
A. Split Jerk, 1-1-1-1-1
B. Back Squat, 2-2-2
C. Deadlift, 4×6 @ RPE 7/10
D. Snatch, 1-1-1-1-1
E. Thruster, 1-1-1
Notes
Tomorrow we have thrusters, wall walks, and lunges! Modify your efforts today as needed.
Continue to use your training log to make progress on your lifts!
Split Jerk, Snatch, and Thruster: Opportunity to work up to a heavy single. If you’re feeling dialed in, go for a new 1 Rep Max. If not, just get some heavy weight on the bar and work your technique!
Back Squat: Heavy double. Track back to week 4.
Deadlift: Use your notes from two weeks ago, where we did 4×6 at a moderate load. This could be just a touch heavier than what you did that day.
CrossFit Group Class Programming Template (WK8/8)
Madison working through “Stonewall” in style!
CrossFit Games Athlete looking for a sublet
Hi all! Former CFSBK member here (diapers and dumbbells 2017-2018 crew, where ya at?) My brother, 2023 Games athlete Jack Farlow is doing an internship later this summer in NYC and hoping to find accommodation from July 22-Aug 29. If anybody has an extra room or knows of a sublet, please let him know at jackfarlow@gmail.com. Thank you!!!
Today’s Schedule
CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am