Workout of the Day
FLOATER STRENGTH
A. Back Squat 3×10, Building
B. 3 Power Clean + 3 Push Press x 6-8 sets
C. Deadlift 3×10, Building
D. Bench Press 3×10, Building
Notes
As always, you may superset your main strength exercise with a non-interfering DB/KB or bodyweight movement!
Tomorrow we have back squat, DB rows, rowing, and lunges.
Clean and Press Complex: Aim to do 1 set about every 2 minutes. The power cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between them. From your third power clean, continue into the 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.
PARTNER METCON
AMRAP 20:00
Partner A Rows 30/24 Cal while Partner B completes 4 Sandbag Pick Ups + 80′ Bear Hug Carry
Partner B Rows 30/24 Cal while Partner A completes 4 Sandbag Pick Ups + 80′ Bear Hug Carry
Partners A+B Run 400m Together
Notes
Sandbag Carry: 80′ = 4 x 20′ segments of outer tape lines. Choose a weight that you can carry unbroken for 80′.
The row should take 1:30-2:30 each time. Scale calories as needed!
For the rowing and running efforts, start with a sustainable pace you think you could hold for 20 minutes straight. You want to maintain consistent movement throughout, rather than burning out early.
Neither monostructural movement should be so intense as to hinder your ability to perform the sandbag work right after.
Breathe consistently and avoid overexertion.
CrossFit Group Class Programming Template (WK1/8)
Coaching alumni Nick Peterson with Sarah, Ryan, Matt and Cloyde hitting an Overhead Squat and Running workout back in 2009. When we were still based out of the Brooklyn Lyceum we would occasionally take the barbells across 4th avenue and perform workouts on the then desolate side street. Barefoot lifting and running in Brooklyn is not advised by the management.
CFSBKer Matt A is launching a nonprofit called VoteDown
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