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 hang snatches, overhead squats, and front squats.
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: Same scheme as last week, so aim to increase reps within the range and/or load. At least two of your work sets should be RPE 8/10 or higher, with 0-1 reps left in the tank.
Athletes can superset their main lift with another bodyweight or DB/KB movement.
METCON
4 Rounds for Time
270m Run
15 V-Ups
Notes
Intent < 12 min
Walk or trot while you’re inside the gym and getting through the door… then run fast outside! Be mindful of pedestrians.
Run Scaling
A. 200m (turnaround at mural)
B. 130m (3rd Ave)
V-Up Scaling
A. 5 V-Ups + 10 Tuck Ups
B. 20 Tuck Ups
C. 20 Sit Ups
CrossFit Group Class Programming Template (WK6/8)
Hard to get your workout in with so many cute pups that need attention. Coach Avery and our CDO (Chief Dog Officer) Zelda vibing in 608
Constance
9 Years ago we produced a video in house showcasing one of our beloved members, Constance. The video was a huge hit and inspiration to get countless older adults into CrossFit gyms all over the world. We even had a segment on CBS This Morning. If you havent seen this video, check it out below! Constance still currently trains at CFSBK all these years later!