Workout of the Day
STRENGTH
A1. Back Squat 3×10, building
A2. Three Point DB Row, 6-10 ea @ 2011 tempo
Notes
Look back at your notes from the previous few weeks. As long as you’re feeling recovered and nourished, go a bit heavier today than you did in week 1 for the same rep scheme.
For longer sets like this, find the balance of breathing and bracing to support good movement. Don’t rush through the set. Be deliberate.
Use a @2011 tempo on the rows: 2 seconds down, no pause at bottom, 1 sec squeeze up, 1 sec pause at top. Try the next heavier DB today and see what happens!!
ASSISTANCE
4-5 Rounds for Quality
1:00 Jump Rope Practice
8 Strict Toes to Bar
6-8 ea Plate Loaded Lateral Box Step Down
Notes
This is a quality-based workout, so the emphasis is on technique and control, not speed or intensity. Move mindfully to develop skill, strength and coordination.
For the jump rope practice, work on something you suck at! Double Unders or Crossovers are both great options today 🙂
Toes to Bar Scaling
A. 8 Strict Toes to Rings
B. 8 Strict Knees to Elbows
C. 8 Incline Toes to Bar
CrossFit Group Class Programming Template (WK5/8)
Big congrats to Yu and Will on their marriage!!
Fight Gone Bad Sponsors Wanted!
We’re looking for additional sponsors for Fight Gone Bad this year. Any items, coupon codes, services offered or anything you can think of that we might use to help support our top donors and event winners would be appreciated! Please contact JB at cfsbkcommunity@gmail.com if you have something to offer or ideas/connections etc. Thank you!!