Workout of the Day
“Mythic Strength”
Farmers & Sandbag Load
Farmers Carry into sandbag over bar. 3 sets, same weight across.
Rest 3-4 min.
Notes
Clock is running, start carry at :00. Farmer’s carry down gym length, re-pick, return. Load sandbag over bar until the minute is up.Farmer’s should be heavy, but not at risk of dropping. Aim to finish farmers under 20 seconds. Load sandbag over bar until the minute is up. Hit 2-3 warm up sets.
Pull, Push, Carry
Backwards sled drag 50 ft
Pike push up 10 reps
Sandbag carry 100 ft
3-4 rounds for quality, minimal rest.
Notes
Can sub decline push ups 12-15 reps or Z press 12-15 reps for pike push up. Go heavy on the sandbag.
CrossFit Group Class Programming Template (WK8/8)
Taking the scenic route in Gowanus
New Programming cycle Details
Dates: Monday 9/2/24 – Sunday 10/27/24
Key Events:
Friday 9/13: Wet Hot American Throwdown
Thursday 9/19: CFSBK’s 17th Birthday!
Saturday 10/19: FIGHT GONE BAD, Brooklyn Edition. Stay tuned for details.
See more on our Events page
BIASES
In this cycle, co-written by Coach Erick and Coach Whit, we’ll see three days with strength training progressions, two days of variance, and two floater strength days. Building off of your strict upper body pulling work in the previous cycle, we’ll develop and challenge our gymnastic skill now with progressions on the rings! And after seeing the Snatch and Clean consistently for the past two cycles, we’ll switch things up and practice Power Clean and Shoulder-to-Overhead variations incorporated together.
We’ve got a bit of everything: squat, pull, hinge, push, move light loads long distances quickly, and strive for virtuosity in body control! Metcons and Assistance work will round things out and provide the CrossFit variance we know and love. Bring your best effort to the next 8 weeks and dial in your recovery (sleep, stress, nutrition, hydration) as best you can in order to keep training hard and having fun!
SCHEDULE
Monday: Back Squat/DB Row Variations
Tuesday: Power Clean + Shoulder-to-Overhead Complexes
Wednesday: Gymnastic Strength (Rings Focus)
Thursday: Floater Strength
Friday: Varied (with a Hinge pattern bias)
Saturday: Varied
Sunday: Floater Strength
PROGRESSIONS
Mondays / Superset: Back Squat and DB Row Variations
WK 1: BSQ 3×10
WK 2: BSQ 3×8
WK 3: BSQ 3×6
WK 4: BSQ 4×4
WKs 5-8: Repeat 1-4
Tuesdays / Power Clean + Shoulder-to-Overhead Complexes
We will start off the cycle with Power Cleans + Push Presses, using light to moderate loads and dialing in technique. Across the 8 weeks, you will see push presses, push jerks, and split jerks. While we will obviously train power and strength here, it’s also a great opportunity to improve our coordination, agility, and accuracy. One good goal is to develop as much consistency as possible in the mechanics of the dip for the shoulder-to-overhead movement, regardless of which variation you’re performing week to week.
Wednesdays / Gymnastic Strength (Rings Focus)
Body control, baby! Building off of the strict pulling strength we developed in the last cycle with Monday’s Chin Up progressions, we’ll practice pushing and pulling on the rings, super-setting with isometric holds. The goal for this day is to increase confidence and improve mechanics on the rings, with progressions and scaling options to make this accessible for every athlete.
Thursdays + Sundays / Floater Strength
You know it, you love it… can you handle it being on a different day than Friday? On our Floater days, athletes will have 3-4 options to incorporate strength work they might otherwise miss. If you’re not sure what to do, ask your Coach. And if you’re currently training 7 days a week… please stop and take a rest day!