Workout of the Day
FLOATER STRENGTH
A. Back OR Front Squat: 3×5 @ RPE 6-7/10
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have back squats, DB rows, dips, and some other assistance work.
Athletes may superset their main movement with another DB/KB or bodyweight exercise.
Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.
Pull-Ups: Use the following progression to guide you in working productively:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
METCON
EMOM x 15 MIN
A. 40 sec Burpee to Target
B. 40 sec Sandbag Carry
C. 40 sec Tuck Ups
Notes
Score for the workout is max reps/distance across your 5 rounds.
Use a target height (pull-up bar) that is above your standing reach.
Carry the heaviest sandbag you can for 40 sec unbroken. 1 rep = 40′ = “down and back” across the tape lines.
CrossFit Group Class Programming Template (WK3/8)
Today at CFSBK!
Today we’re hosting the 2nd annual QTS Strength and Pride powerlifting event. Hosted by barbell and strength-training collective QueerTransStrengthNYC Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause! There will be no age/gender/weight categories. Lifting starts at 12pm ni 608, come on by and cheer on the athletes!
Funds from this event will benefit Trans Youth Equality Foundation @transyouthequality a non profit foundation that provides education, advocacy, and support for transgender and non binary children, youth, and their families. The TYEF Emergency Trans Youth Fund supports unhoused youth or youth in crisis, travel expenses for medical appointments, and trans families moving to safe states.
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