Workout of the Day
STRENGTH, PART 1
Every 2:30 min x 8 Sets
Sets 1-2: 4 Squat Cleans + 30 Sec Bike
Sets 3-4: 3 Squat Cleans + 30 Sec Bike
Sets 5-6: 2 Squat Cleans + 30 Sec Bike
Sets 7-8: 1 Squat Clean + 30 Sec Bike
Notes
This is the same overall structure from a couple of weeks ago, but now we will start with higher volume cleans and decrease reps as we increase loading. It will feel metabolically taxing, but ideally you’ll get more rest as you complete less reps, so you can continue to recharge your battery for the heavier sets!
Newer lifters: Start light and aim to build a bit across the 8 sets.
Int & Adv: Suggested loading below. You can also use Week 3 as a reference point.
2 sets @ 50-60%
2 sets @ 60-70%
2 sets @ 70-80%
2 sets @ 80-90%+
The goal is always to make every lift, so adjust based on how things are grooving today. If you miss a lift, repeat or decrease load and wave up again.
STRENGTH, PART 2
Front Squat
3×6-8, Building or Across
Notes
From the floor. You can squat clean the first rep OR power clean, get settled, and begin.
Reference your notes from Week 3 (same scheme) and aim to increase reps or loading today. If you’re not sure where to start, drop weight from where you finished the cleans and work to RPE 8.5/10 by the final set.
Focus on:
-active shoulders creating a “shelf” for the bar to rest on
-braced core
-bar staying over midfoot
CrossFit Group Class Programming Template (WK5/8)
Call it Stange Design when CFSBK staples Rob and Danny run into each other at Phish show in Cancun.
Hands Free Front Squat
Friend of CFSBK and fellow affiliate owner on Long Island Dennis Marshal talks about using a hands free version to teach posture while squatting. 1:49 video
Leave a Reply