Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Squat Snatches + 2 Overhead Squats) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8
Notes
Tomorrow we have biking, rowing, shuttle runs, and devil’s press 👿
The lifts can be sets across or building. Rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps.
Snatch Complex: Beginner lifters should work with light to moderate load and aim for consistency in positions and range of motion. Int/Adv lifters: start at 50% and build by about 5% each set. Feel free to use “wave” loading as well!
METCON
2 Intervals
In 3 minutes:
20 Push Ups
20 Alternating DB Box Step Overs
Max Calorie bike in remaining time
Rest 3 Min between intervals
Notes
Hit your first interval with high effort, 90% +
As soon as your rest period starts, aim to slow your breathing, walk/shake the legs out, and get mentally ready to hit it hard again.
Can you beat your bike score in round 2??
Push Ups: Scale volume and/or elevate to complete your reps in 1-3 quick sets. Do not spend more than 1 minute here.
Step Overs: DB: 50/35/20# ea hand
20 total alternating reps, 10 ea side leading. You do not need to stand all the way up on the box today; just get to the other side with both feet.
CrossFit Group Class Programming Template (WK2/8)
Found this old picture of Dr. Mike. A True CFSBK legend. Mike trained at CFSBK for over a decade and sadly passed away in 2022. Here is David giving his eulogy
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