Workout of the Day
STRENGTH
A1. Weighted Chin Up: 4×3, 1 x Max Effort @ bodyweight
A2. Cossack Squat: 4×12 alt/6ea
Notes
Superset the two movements. Recommend resting about 30 seconds after chin ups and about 30-60 sec after cossacks.
On your chin ups, pull as high as possible on every rep (“peak pull”). After the weighted sets today, perform one set of as many reps as possible without coming off the bar.
Chin-up Progression/Options
Adv: Chin Up, Accumulate 12-20 reps (bw, negatives if needed) – volume increase from last week
Int: Chin Up Negatives, 5×3 (bw or wtd) – volume increase from last week
Beg: Foot Assisted Chin Up, 5×5 @ 3131 – same volume as last week
Cossack Progression
Adv: Goblet loaded
Int: Bodyweight, reach arms forward
Beg: Ring Assisted
METCON
For Time:
400m Run
20 Alt Back Rack Reverse Lunges
30 Barbell Upright Rows
20 Alt Back Rack Reverse Lunges
30 Barbell Bent Over Rows
20 Alt Back Rack Reverse Lunges
30 Barbell Bicep Curls
20 Alt Back Rack Reverse Lunges
Notes
Track back to 6/27/22
Use one empty barbell for the entire workout: 45/35/22#
Lunges are total reps: 20 alternating, 10 each side.
Bent Over Rows: Keep your trunk as parallel to the floor as possible.
This is a relatively quick workout that promises to deliver a pump 💪 Go get it! Don’t forget to fully extend your hips at the top of every lunge today.
CrossFit Group Class Programming Template (WK4/8)
Harry moving to Manhattan 🙁
Dear CFSBK Coaches and Friends,
It has taken me a couple of weeks to find the words, as it is hard to describe my feelings.
These past two years at CFSBK have been an amazing journey, and I am both grateful and sad to share that I will be moving away. Due to a job change (after 6 months of unemployment), a busy schedule with my Master’s program, and the difficulty of finding a roommate in the area, I have decided to move to Manhattan to better focus on my job and education.
I want to express my heartfelt gratitude for the incredible support from the CFSBK coaches and community. Joining CFSBK two years ago has led to tremendous growth for me:
– I’ve gained countless friends and support from our community
– My 1-rep deadlift improved from 235 lbs to 345 lbs
– My 1-rep snatch improved from 125 lbs to 155 lbs
– My 1-rep overhead squat improved from 135 lbs to 190 lbs
– and a lot more.
I am truly thankful for the journey I’ve had with CFSBK and wish I could stay longer and become a legacy member one day.
My move-in date is August 1st, so I would like to complete my membership on July 31st.
Thank you for a wonderful journey.
