Workout of the Day
STRENGTH
A1. Back Squat 4×4
A2. Incline Dual DB/KB Row 3×8-10 @ 2011 tempo
Notes
This will be a heavy week for your squats. You may build across the sets as you have been previously or choose one load to work at, around an 8 or 9/10 RPE. If you’ve been conservative up to this point in the cycle, today is the day to push. Your bar speed will likely slow down on some reps if the weight is appropriately heavy!
On the rows, aim to go a bit heavier than two weeks ago, when we did 3×12-15. Create a mind-muscle connection to your lats and back muscles; don’t just pull from the hands and arms. Hold the tempo!
METCON
For Time:
400m Walking Lunges
Notes
This workout presents a high volume of lunges and will test your stamina as well as your mental game. Your attitude about this will likely make a difference in your effort and overall experience, so choose wisely. Drill your lunge mechanics prior to performing hundreds of reps.
If you have knee sleeves today, bring them!
Reduce the distance to ensure you can complete the workout in less than 17 minutes.
Scaling Option A:
Lunge 270 meters
Scaling Option B:
Lunge 200 meters
CrossFit Group Class Programming Template (WK4/8)
“Large loads, long distances and quickly”
45+ CFSBKers signed up for our 15th annual Fight Gone Bad
Join us on Saturday 10/19 to celebrate and suffer through our 15th annual Fight Gone Bad charity event! This CFSBK tradition has raised over $440,000 for a variety of amazing causes through the years. This year we will again be partnering with Brooklyn Community Housing & Services
REGISTER HERE though 9/25
For our 15th year doing Fight Gone Bad, we’ve decided to put a little spin on the workout in what we’re calling the Brooklyn Edition of this workout.
3 Rounds For Total Reps of:
1:00 Wall Ball Shots 20/14/10lbs to 10/9/8′ target
1:00 Alternating Dumbbell Snatch 50/35/20lbs
1:00 Box Jump Overs 24″/20″/16″
1:00 Shoulder to Overhead 95/65/45
1:00 Row, calories
1:00 Rest
How do you perform the workout “Fight Gone Bad”?
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).
Explain the event!
Shortly after signing up, you’ll be placed on a team of 5-7 other CFSBKers. You and your cohort will choose a team name and costumes for the event. We always hold this event around Halloween to tie into the holiday, making it even more fun! Here are some examples from years past.
How does fundraising work?
At its heart, Fight Gone Bad is about helping those in need within our community. BCHS provides housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year. They help people learn to live productively and independently, with dignity and hope.
We’ll have a single fundraising link that everyone registered for the event can use to send to friends and family to help raise money for our cause. Donors can select your name from a dropdown menu, so you won’t need to create a profile—just share the link and story. As always, we’ll provide templates to help you get the word out. While some folks always knock it out of the park, our goal is for every person who signs up to raise at least $10 and contribute to the spirit of Fight Gone Bad.