Sunday 5.4.25

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-10 sets x 1 rep
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2

Notes
Tomorrow we have power clean and jerks and burpees.

C&J: Start light and build in weight to a relatively heavy single or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages. If things are feeling crisp, go for a new 1 rep max!

Lunges: Use the same weight as last week for 2 extra reps per set today. Rest between sides as needed.

Squat/Bench/Deadlift: For the final two weeks of this cycle we will be doing doubles! You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8/10 or higher, with 1 rep left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement. Strict pull-ups or chin-ups are a great choice today.

METCON

AMRAP 7 MIN
7 Chest to Bar Kipping Pull-Ups
14 Box Jumps (24/20/16″)

Notes
Intent: 5+ Rounds

Pull-Up Scaling: Choose a variation you can perform in 1-2 sets consistently.
A. 4 CTB
B. 7 Kipping Chin Over Bar
C. 4 Strict, bodyweight
D. 4 Strict, toe assist

Box Jump: Scale to a height that allows you to “cycle” your jumps relatively quickly today, being sure to reach full knee and hip extension atop the box. Rest at the top of the rep, step down from the box, and use the second foot hitting the floor as your springboard to jump back up!

CrossFit Group Class Programming Template (WK7/8)

Sam, Brenna and Farzane color coded with their air bikes!

Saturday, May 10th: Butterfly Pull-Up Clinic

Have you been doing efficient kipping pull-ups for a while and are interested in adding a new skill to your repertoire? Butterfly pull-ups allow for a faster cycle rate, allowing for increased work capacity when we’ve already built a solid foundation of strict pulling strength, grip endurance, and coordination with a regular kip.

What’s involved?

Coaches Whit and Erick will take you through a variety of drills to translate the shapes and actions of regular kipping to this method. With a smaller group and two coaches, there will be lots of individual coaching, hands-on/spotting assistance, and time to deep dive into your burning questions.

Who is this for?

Athletes with at least 3 strict pull-ups and 10 unbroken kipping pull-ups who are looking for that extra skill challenge as well as a way to develop more capacity in mixed modal workouts. This clinic is not appropriate if you are still working on developing sound mechanics and consistency with big sets of traditional kipping pull-ups.

What should I bring?

A beginner’s mindset and maybe gymnastics grips if you own them (not required). It is not recommended that you take class before this workshop.

If you have other questions, email Whitney@crossfitsouthbrooklyn.com with the subject line Butterfly Clinic.

Saturday, May 10

2:15-3:45 PM

Cap: 16

Cost: $60

Prerequisite: At least 3 Strict Pull-Ups and 10 mature unbroken Kipping Pull-ups

Register here!