Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Snatches + 1 Overhead Squat) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8
Notes
Tomorrow we have chest to bar pull ups, bar muscle ups, burpees, and power cleans.
You may superset with a non-interfering bodyweight or DB/KB movement if desired.
The lifts can be sets across or building. The 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. Next week we will see a decrease in volume on the squat and deadlift options.
Snatch Complex: Beginner lifters: use light to moderate loads and aim for consistency with ranges of motion and mechanics. Int/Adv lifters: start at 50-60% and build by ~5% each set. Feel free to use “wave” loading as well!
METCON
AMRAP 14:00
14/11 Cal Bike
14 Alternating Single DB Box Step Ups (50/35/20#)
14 Abmat Sit Ups
14 Air Squats
Notes
Intent > 4 rounds. Legs, legs, abs, and legs!
Bike <1:30. Scale calories as needed.
Step Ups: Single DB can be held goblet style, behind the neck, or in the front rack on one shoulder. Suitcase style is not an option today.
CrossFit Group Class Programming Template (WK4/8)
Our resident LMT Leah D reading Tarot at the art show
Massage at CFSBK 
Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.
Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.
In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competed within USA Powerlifting and is a former New York state record h0lder in all lifts and total in her weight class. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While she’s shifted her focus to dance since, you can still find her in open gym often.
Schedule
To view Leah’s schedule and book an appointment, visit http://vagaro.com/leahdecesarelmt
Contact
leah.decesare [at] gmail.com
Pricing
Cancellation Policy
Appointments cancelled within 24 hours are subjected to the full cost of the session.