Workout of the Day
STRENGTH
Bench Press
3×5-7, Building or Across
Notes
Take 3-4 warm up sets and then 3 work sets at the rep range listed. If you were here in Week 1, reference your numbers and aim to go heavier.
Leave 1, maybe 2 good reps in the tank on each set, or about an RPE 8/10.
METCON
For Time
40/32 Cal Bike
30 Russian KB Swings @ 32/24/16kg
20 Burpee Box Jump Overs @ 24/20/16″
Notes
Intent: < 9 min
Bike: < 4 min
KB: Heavy, in 1-2 sets.
BBJO: You do not need to face the box at the bottom of the rep, however all athletes must step down from the box to get to the other side. Scale by lowering the height of the box, removing the push up from the burpee, and/or stepping up to and over the box.
CrossFit Group Class Programming Template (WK3/8)
Yasmin during the Bike Snatch partner Metcon last week
Adrian Bozman and his CrossFit legacy
Friend of CFSBK since 2009, Adrian Bozman, reflects on his 20-year journey with CrossFit. In this interview, he discusses the evolution of training, the differences between traditional personal training and coaching CrossFit, his approach to programming the Games, and how his relationship with training has changed over time.