Workout of the Day
FLOATER STRENGTH
A. Back Squat 4×4, Building or Across
B. 1 Power Clean and 1 Split Jerk x 6-8 sets
C. Deadlift 4×4, Building or Across
D. Bench Press 4×4, Building or Across
Notes
Tomorrow we have strict pull ups, dips, lunges, and rowing.
- Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.
METCON
For Time:
800m Row
-then-
4 Rounds of:
8 Sandbag Squats
80′ Farmer Carry @ 32/24/16kg ea
-then-
400m Run
Notes
Intent <12 min.
- If the 800m row will take longer than 4 minutes to complete (avg 2:30/500m split), scale to 600m.
- Choose a challenging load for the bag such that you can complete 8 squats unbroken.
- The farmer carry is 80′ total, 4 x 20′ segments across the gym.
- Run at the most uncomfortable pace you can stand. Push yourself across the finish line! Run Substitute: Bike 1200m
CrossFit Group Class Programming Template (WK8/8)
Peter hanging with the homies at CFSBK
Early voting has started in NY!
Hey everyone, a reminder from your pals at CFSBK to go out and VOTE. Polls are now open daily through election day so beat the crowds and perform this important civic and social duty.
Find your registration status as well as polling locations at vote.nyc