Workout of the Day
STRENGTH
A1. Back Squat 3×10, building
A2. Three Point DB Row, build to heavy 8 ea side @ 2111 tempo
Notes
Rest as needed between the two exercises, for example 30-45 sec after the squats and 60-90 sec after the rows. After 2-3 warm up sets, work up to a challenging but perfect 10 on the back squat in 3 working sets. Next week there will be 8 reps, followed by 6 reps, and 4×4 on the fourth week of this cycle.
For longer sets like this, find the balance of breathing and bracing to support good movement. Don’t rush through the set. Be deliberate. If your bar speed and mechanics are consistent, add weight!
On the DB Rows, use a @ 2111 tempo: 2 seconds down, 1 sec reset at bottom, 1 sec squeeze up, 1 sec pause at top. Starting with your weaker side, try to find the limit for an 8 rep count today.
ASSISTANCE
3-4 sets for Quality/Load:
8-12e Front Foot Elevated Reverse Lunges
10-15 Seated Bent Over Reverse Flyes
20-30 Tuck ups
Notes:
Focus on great positions and consistent tension on the assistance work. Rest as needed between exercises.
Lunges: Stand on a 2-4″ rise (plates work well) and load the lunges with Dumbbells or Kettlebells held in the carry position of your choice. They are not alternating. This should get HEAVY by the third set.
Use plates or DB’s to load the reverse flyes.
In case you missed it, the weekly training schedule for the next 8 weeks can be found via this link:
CrossFit Group Class Programming Template (WK1/8)
Learn more and sign up for this event with CFSBK coaching alumni Chris Fox!
Today’s Schedule
597 Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit
608 Open Gym
Hybrid AF App Early Bird Access: 5am-8am
8am-1pm
What is Hybrid AF App Open Gym access?
Members now have 608 Open gym access during otherwise closed hours via the Hybrid AF app. Please email cfsbkfrontdesk@gmail.com to learn more and get an invite to download the app. This will be available on request only. Additional gym access via this app will be from 5am on weekdays and from 6am on the weekends as well as special hours for holidays.