Workout of the Day
STRENGTH
A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12
Notes
Take 2-4 warm up sets on the bench press before your work sets. These can be progressive, or go sets across if you’re confident of where to start. Track back to notes on three point DB rows and see if you can meet or beat some previous numbers.
Rest about 1 min between movements, more if needed.
METCON
AMRAP 16:00
16 Burpees
20 DB Deadlifts @ 50s/35s/20s
24 Abmat Sit Ups
Notes
Intent ~5-7 Rounds
The burpees are a meaty portion of this workout. Use a scaling option that you can complete in about 1 min or less per round:
A. 12 full ROM
B. 8 full ROM + 8 no-push-up
C. 4 full ROM + 8 no-push-up
DL: 1-2 sets throughout. Only the front globe of the DB needs to touch the floor. Come to full hip and knee extension on each rep; these are easy to get sloppy on.
SU: Scale by squeezing a KB between your feet.
CrossFit Group Class Programming Template (WK2/8)
Speaking of art, check out the colors coach Brett added to the air bikes. Now they’re even easier to identify which is yours, look snazzy but unfortunately are no less terrible to use.
Volunteers Needed for Our Art Show Setup on January 25th!
We’re gearing up for our 10th annual community art show, and we’d LOVE your help bringing it to life!
When: Saturday January 25th
Time: 2:00 PM – 6:00 PM
Where: Our magical 597 location
If you’re someone who enjoys making cool things happen, we want YOU! No special skills required – just bring your awesome self. Just drop a quick email to JB at cfsbkcommunity@gmail.com and say “I’m IN!”
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