Workout of the Day
FLOATER STRENGTH
A. Back Squat 3×8, Building
B. 3 Power Clean and 3 Push Press x 6-8 sets
C1. 4 x 3-5 Tempo Ring Dips
C2. 4 x 30 Sec Hanging L-Sit
D. Sumo Deadlift 4×5, Building
Notes
Tomorrow we have sumo deadlift for strength, plus devil presses and farmers carry.
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. Refer back to week 1 for loads. The intention is to increase 2.5-5% from last week.
Gymnastic Superset: Refer back to yesterday’s program for scaling and progression options!
ASSISTANCE
3-4 Rounds For Quality:
6-8ea Lateral Step Ups (not alternating)
:30ea Copenhagen Plank
30 Russian Twists (15ea)
270 m Jog (Recovery Pace)
Notes
This is a quality focused workout, so move with intention throughout. The little details make a big difference. Create mind-muscle connection on the step ups to your working-side leg and resist the urge to excessively push off the opposite leg. Keep a strong midline on the planks — no breaks at the hip. On russian twists, rotate through your trunk as much as possible. The jog is your chance to reset, so find a steady pace!
If quality mechanics are no problem for you here, feel free to add load to the step ups and russian twists.
CrossFit Group Class Programming Template (WK2/8)
When you’re on the brink of total collapse mid workout and you look up and see Ruby looking at you like this.
Sunday 9.22.24: Mobility Class with Queer Trans Strength NYC
This event is being put on by our partners at Queer Trans Strength NYC. Join Dr. Marcia for a floor based, full body mobility class!
For the movement session, we will spend about 30-35 min on actual movement, with a short intro before and Q&A portion after. We explore positions in sitting, on our backs, on our bellies, and on all fours. Copies of Movement for Every Body will also be available for purchase at discounted rates.
Bring your props! Some yoga blocks, foam rollers, mats will be available.
Where: 608 Degraw Street
When: Sunday, September 22nd, 6:00-8:00pm
Signing Up: Click here to register!
Bio
Dr Marcia Dernie (she/they) is a Haitian doctor of physical therapy, accessible yoga teacher, and chronically ill strength athlete who loves to dance. Their first book Movement for Every Body serves as an inclusive roadmap for folks of all abilities, shades, and sizes to enjoy movement. She is also the owner of Move with Marcia, which provides both free and affordable online resources to help folks move better through mobility exercises and yoga.