Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5
Notes
Tomorrow we have rowing, thrusters, and kipping pull-ups.
C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.
Lunges: Aim to increase weight from what you did last week.
Squat/BenchDeadlift: This is our second week with this scheme, so aim to increase load or reps per set. At least two of your work sets should be at least an 8/10 RPE.
Athletes can superset their main lift with another bodyweight or DB/KB movement.
METCON
EMOM x 9 MIN
A. Max Reps Double Unders
B. 50 Sec Sandbag Hold
C. Rest
Notes
If you have more than 10 double unders in a row, use today to dial in your breathing mechanics, using slow, purposeful exhales to keep a steady, relaxed tempo to your breath.
Use a heavy bag!
CrossFit Group Class Programming Template (WK4/8)
We all fam in the club
Sunday, June 1st: Strength & Pride Powerlifting Event
A Queer Trans Strength Powerlifting Event and Fundraiser!
Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause! There will be no age/gender/weight categories. Meet t-shirt size guide available here: https://econo-graphics.
ALL PROCEEDS BENEFITING TRANS YOUTH EQUALITY FOUNDATION, a national non profit foundation that provides education, advocacy, and support for transgender and non binary children, youth, and their families. Their mission is to share information about the unique needs of this community, partnering with families, educators, and service providers to help foster a healthy, caring, and safe environment for all transgender children. The TYEF Emergency Trans Youth Fund supports unhoused youth or youth in crisis, travel expenses for medical appointments, and trans families moving to safe states.
Scholarships available for reduced or waived registration fee. Please email qtstrengthnyc@gmail.com for financial assistance. (No one turned away for lack of funds!)
Date: June 1, 2025
Time: 11:00 AM to 4:00 PM, Lifting starts at 12:00 PM
Registration deadline is May 4th 2025.
Event Date: June 1, 2025
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