Workout of the Day
FLOATER STRENGTH
A: Pull-Ups 3×8-10 Across
-or- Ring Muscle-Ups 4-7 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Power Clean 1-1-1-1-1
Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Dumbbell Thrusters and Kipping Pull-Ups plus some gymnastics conditioning.
The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.
METCON
AMRAP 8:00
21 Kettlebell Swings
15 Box Jumps
9 Reps Floater Exercise
Floater Options:
Kipping Pull-Ups
Burpees
Calories, Bike
Notes
This short triplet should be a high intensity effort where you don’t stop moving. Choose the floater option that makes sense for you!
CrossFit Group Class Programming Template (WK1/7)
Welcome to the Front Desk: Justin B!
We’ve got a few new hires to the front desk we’d like to formally introduce. Please welcome Justin when you see him behind the desk and here are a few things you might not know about them!
– I’m born and raised in Brooklyn, and have yet to live in another city.
– I’m a big fan of techno (the harder, the better) and enjoy going to raves. If I moved to Europe, Berlin would be home.
– I love and have been eating spicy foods since I was young. I once played “Hot Ones” with friends and beat the tie breaker by eating spoonfuls of “Da Bomb” mixed with “The Last Dab XXX”. It took my lucky number, 4.
– Started at CFSBK September 2022