Monday 4.7.25

Workout of the Day

STRENGTH (A)

A. Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Power Clean and Push Jerk Waves (% of 1 RM)

1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%

Example (163# 1 RM)
2×113, 2×123, 2×130
2×118, 2×128, 2×135
2×130, 2×138, 2×143

Beginner
2 Power Clean and Push Jerks
*Every 2-3 sets, increase weight

Notes
This week the Advanced rep scheme changes slightly and you will perform 2 power clean and push jerks every 2 minutes at the same percentages as Week 3. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.

The Beginner rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Seated Arnold Press, 3×8-12 @ 21×1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

If you are limited by clean technique relative to your conventional deadlift, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is the same movement as Week 1. Refer back to your notes for loading guidance. Hold the tempo, with 1 sec pauses at bottom and top of each rep. Aim for at least 2 sets that feel like 8/10 RPE or harder. Leave 0-1 reps in reserve.

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CrossFit Group Class Programming Template (WK4/8)

Help this stray CFSBK pup find a home!

Yesterday, this sweet boy followed a member into the gym. He had no tags (or chip) and, based on his appearance and smell, had clearly been out for a while. He instantly won all our hearts—so sweet and gentle.

We set him up with a little spot, gave him food and water, and called 311. Animal Care came to pick him up. They’ll assess his health and hold him for 7 days to see if anyone claims him. If not, he’ll be put up for adoption.

We named him “Goblin” (because, of course), and we’d love to see him find a great forever home. If anyone in our community is interested, please let us know!

You’ll need to call Animal Care’s customer service at 212-788-4000, but you’ll also need our Front Desk staffer Andrew’s number—he made the call and it serves as the reference for Goblin.

To get Andrew’s number, you can:

• Ask him directly

• Comment here

• DM us on Instagram

• Email us at crossfitsbk@gmail.com

We’ll connect you with him. Let’s make sure Goblin finds the loving home he deserves! 🐾❤️