Workout of the Day
STRENGTH
Back Squat
Heavy 5, then AMRAP @ 90%
Notes
If you were here in Week 1, aim to improve upon your heavy 5, either qualitatively or quantatively.
In roughly 6-8 total sets, work up to a heavy set of 5 reps, then take your highest successful 5 rep weight, drop to 90% and perform 1 max effort set. Keep 1 rep in reserve for the AMRAP.
Example:
45×10
95×8
125×5
145×3
– – –
155×5
165×5
170×5
– – –
155xAMRAP
METCON
4 Intervals Of
In 1:30:
60 Double Unders
Max Reps Wall Walks
Rest 1:30 between Intervals
Notes
Intent is to have at least 30 seconds to accumulate wall walks, ideally more!
DU Scaling:
A. 30-50 DU’s
B. 45 seconds DU practice
C. 90 Single Unders
D. 30 Pogo Hops + 10 Ball Slams
CrossFit Group Class Programming Template (WK4/8)
Longtime CFSBKer April lifting at Strength & Pride
$4,725 Raised for Trans Youth Equality Foundation 🏳️⚧️
*this blurb was updated/corrected at 11am with the correct (and much higher!) fundraising total
Last weekend, we hosted the 2nd annual Queer Trans Strength NYC Strength & Pride Powerlifting Meet benefiting TYEF. Nearly 30 lifters took the platform to attempt 1RMs in the back squat, bench press, and deadlift. We witnessed incredible efforts, personal records, and an extremely supportive crowd cheering on the athletes.
This meet also served as a fundraiser, with registration fees, spectator tickets, concessions, shirt sales, day of donations and a $1,000 match from CFSBK contributing to a total of $4,725 raised for a great cause.
Thank you to QTS for organizing this amazing event and to everyone who participated!
🩷🩷🩷