Workout of the Day
PARTNER METCON
For Time:
1200m Row (Total)
-then-
8 Rounds (4 Each) of:
9 Deadlifts @ 225/155/105#
9 Handstand Push Ups
-then-
8 Rounds (4 Each) of:
3 Deadlifts @ 275/185/125#
3 Wall Walks
Notes
Intent < 24 min.
Begin with a 1200m Row as a “buy in.” Athletes may switch when desired to total up to the full distance, for example trading off every 300m.
After the row, athletes trade full rounds of work.
Deadlift: The first weight is moderate load you can complete in 1-2 sets. The second weight is intended to be heavier, but nowhere near maximal, and ideally unbroken.
HSPU: Full volume is appropriate if it can be completed in 1-3 sets consistently.
Reps can be strict or kipping, and the prerequisite to kip is at least 1 strict rep to the ROM of you’ll be performing. Up to 1 Abmat is okay as a range of motion scale.
HSPU Scaling
A. 6-9 Strict or Kipping
B. 6-9 Box Piked
C. 9 Heavy DB Strict Press
Wall Walk Scaling
A. 1-2 Reps, full ROM
B. 3 Reps, partial ROM
C. 30 sec Handstand Hold, any variation
CrossFit Group Class Programming Template (WK6/8)
Introducing CFSBK Run Club
CFSBK Run Club is for everyone, whether you’re lacing up your first pair of running shoes or you’re a seasoned runner looking for a supportive group.
Each session will include a ~3-mile group run designed to improve your endurance and overall running efficiency. Modifications are available to ensure every participant, regardless of their current fitness level, feels challenged and supported.
More than just a workout, the CFSBK Run Club brings our community together to connect with fellow runners, push limits together, and celebrate everyone’s progress.
No prior running experience is necessary. Just bring your vibes and a pair of running shoes!
This class will be led by longtime CFSBKer and accomplished runner Ashley Macha. Ashley even just earned her Abbott World Majors Six Star medal! last Monday after her performance at the Boston Marathon!
Day: Wednesdays from May 14th for 8 weeks
Time: 6:30pm
RSVP in ZenPlanner like you would for any Specialty Class!