Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4
Notes
Tomorrow we have power clean and push jerks, clean deadlifts, and presses.
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/Bench/Deadlift: The rep range is decreased by one rep this week. At least two of your work sets should be RPE 8/10 or higher, with just 1 solid rep left in the tank.
Athletes can superset their main lift with another bodyweight or DB/KB movement.
ASSISTANCE
3-5 Rounds @ Steady Pace
100′ Sled Push
12/9 Cal Bike or Row
30 sec ea Copenhagen Plank
Notes:
Sled push: start moderately heavy and build. Find something challenging that you can keep continuously moving. The sled should not stop other than for a quick turnaround.
Copenhagen Plank: Perform the variation that allows you to maintain a true plank: straight lines through all of your joints; no sinking, sagging, piking, or rotating.
Regression below, from harder to easier…
A. Foot/ankle on bench, leg straight, bottom leg lifted
B. Shin on bench, leg straight, bottom leg lifted
C. Either position above, with bottom leg on floor
D. Bent Knees with entire top shin/knee on bench
CrossFit Group Class Programming Template (WK5/8)
Coach Steph at the helm
15 slots left for Strength & Pride 2025
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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