Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. Squat Clean, 1-1-1-1
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8
Notes
Tomorrow we have rowing, lunges, and burpees.
You may superset with a non-interfering bodyweight or DB/KB movement if desired.
The lifts can be sets across or building!
Option C: If you get to a max early in your lifting time, come back down to 80-85% and work some more reps there to refine technique.
METCON
4 Rounds for max reps of:
1:00 AMRAP Shuttle Runs
1:00 Rest
1:00 AMRAP Wall Ball Shots
1:00 Rest
Notes
This is a repeat WOD. Track back to 4/19/24 and see if you can get more work accomplished today.
Run, Ball, rinse, repeat! Push hard on each interval.
CrossFit Group Class Programming Template (WK1/8)
Registration for the 2025 CrossFit Open starts on January 15th and the first of three workouts will be released on February 27th. As always, CFSBK use the Open as a way to celebrate both our community and the worldwide CrossFit community. We’ll have theme weeks and other fun elements to make it a really special year for all those who participate. Check out this video from a couple years ago where coach David and Nicole Christensen discuss how we run the CrossFit Open. Like the last two years, we won’t be doing an intramural open but will be doing our “extracurricular” open with special weekly challenges as well as theme weeks and some other surprises.
Two long time affiliate owners, Nicole Christensen of CrossFit Roots, and David Osorio of CrossFit South Brooklyn, sit down and discuss strategies to make the Open a successful event for their members.
2:19 Leadership in the Open
- Owners leading by example.
- Why a coach might not want to do the Open and the importance of setting a positive example for members.
- Reimbursing staff for doing the Open.
10:30 Making it Easy for Members to do the Open
- Educating your members about what the Open is and why they should do it.
- Group class programming to promote and perform the Open.
23:45 Making the Open Special
- Intramural Open format.
- Putting your own stamp on the Open and making it fun.
- Update shows, highlighting members.
- Live streaming performances.
- Leaning into the sport element of CrossFit.
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