Workout of the Day
STRENGTH
A1. DB Strict Press, 4-5 x 8-12, building or across
A2. Strict Chin Up, 4-5 x max reps
Notes
Rest about 45 sec after pressing and 1:30-2:00 after chin ups.
Do at least one lighter/shorter warm up set before the work sets.
Press: Refer back to Week 1. Rep range is same, so try to increase either volume, load, or both!
Chin Ups: If you hit 10+ reps in Week 1 across all your sets, add weight today.
If you are not yet doing sets of 5+ reps unbroken, use the progression below. Aim to do more total reps than in Week 1:
A. Bodyweight “Cluster sets”, aiming for 6-8 reps per set (ex: 4+3 or 3+2+1, with short rest between)
B. Negatives, 4 x 3, as slow as possible
C. Box Pike or Foot Assisted, 4 x 5-8
METCON
For Time:
1000/800m Row
20 Strict Dips
200 Double Unders
20 Push Ups
Notes
Intent <12 min
Row <4 min. Scale volume further if needed.
DU Scaling
A. 100
B. 60 — count attempts/misses as well as makes
C. 3 min DU attempts
Dip/Push Up Scaling: choose two variations (first harder, second easier) that you can do at least 5+ unbroken when fresh:
-Ring Dip
-Matador Dip
-Deficit Push Up
-Push Up
-Elevated Push Up
No bands for this particular workout. If needed, elevated push ups can be done twice.
CrossFit Group Class Programming Template (WK3/8)
OG member Karina getting in some cross country skiing in Prospect Park this week in her neon yellow CFSBK beanie!
Get Tattooed at CFSBK and/or win free Personal Training
Win 1 of 3 Personal Training sessions being offered with Party Hat-a-palooza
Last year’s Diorama-RAMA was a huge hit, so we’re stepping it up for our 10th Anniversary Art Show with a Party Hat-a-palooza!
Here’s how it works:
- Entry Criteria: Craft a CrossFit or CFSBK-inspired party hat!
- Sign-Up: Email JB at cfsbkcommunity@gmail.com to let us know you’re in
- Showcase & Voting: All entries will be displayed, and everyone gets to vote for their favorites
- Prizes: The top 3 hats will each win a personal training session and winners will be announced during the show!
- Deadline: Please drop them off by 1/24 before the gym closes
