Sunday 4.27.25

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: 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

For Max Calories
1:30 Row
1:30 Rest
1:30 Bike
1:30 Rest
1:00 Row
1:00 Rest
1:00 Bike
1:00 Rest
0:30 Row
0:30 Rest
0:30 Bike
0:30 Rest

Notes
This is similar to a workout we did on 1/3/25, albeit a bit shorter.

Buddy up with someone to share a machine.

Start on one machine or the other. Work at a tough effort for 90 sec, then rest 90 sec. Repeat on opposite machine. Repeat for two more sets, with shorter intervals each time. Work hard, have fun, and make sure to give your fellow athletes some encouragement in the rest periods!

CrossFit Group Class Programming Template (WK6/8)

Rachel, a staple of CFSBK for many, many years hanging out.

Butterfly pull-up Clinic