Workout of the Day
FLOATER STRENGTH
A. Back Squat 3×6, Building
B. 3 Power Clean and 3 Push Jerk x 6-8 sets
C1. 5 x 3-5 False Grip Ring Pull Up
C2. 5 x 30 Sec Parallette L-Sit (straight legs)
D. Bench Press 3×6, Building
Notes
Tomorrow we have back squats, DB rows, and lunges.
C&J Complex: Aim to do 1 set about every 2 minutes. The cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between. From your third clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.
Gymnastic Superset: Refer back to Wednesday’s program for scaling and progression options!
METCON
For time:
200m Farmers Carry
20 V-Ups
200m Farmers Carry
30 Tuck Ups
200m Farmers Carry
40 Sit Ups
Notes
The farmers carries will challenge your grip and endurance. Choose a heavy weight that you might have to put down once or twice
On each core exercise, keep your movements controlled and avoid using momentum.
On the V-Ups, allow your torso to compress and curl, which will allow you to reach to or toward your toes more effectively. Keep your legs as straight as possible to challenge the quads and hip flexors.
Spiritual Work
Sign up for Fight Gone Bad! Check out our events page for full details
CrossFit Group Class Programming Template (WK3/8)
Great shot of Cole, Charles and Dan doing Shuttle Runs
Today! 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.