Workout of the Day
AMRAP 4 MIN
2-4-6-8-etc.
Deadlifts (275/185/125#)
Bar Facing Burpees
Rest 2 Min
AMRAP 4 MIN
Bike (Calories)
Notes
DL: Decently heavy today, about 65-75% of a 1RM. A weight you can complete 5+ reps with unbroken when fresh.
Burpee: Use a variation that allows for good mechanics under fatigue. Scale by removing the push-up and/or stepping over the bar.
Bike: Have a strategy to keep yourself mentally and physically focused on getting as much work done as possible here. For example, you might pick an RPM count you know you can sustain for a longer time period (8-10 minutes), and hold that for the first half, then dial it up to finish. OR you could work on more of a 30 sec moderate effort / 30 sec hard effort. Either way… finish strong and make yourself proud!
ASSISTANCE
3 Rounds for Quality
30 sec Bar Hang
30 sec L-Sit Hold
Notes
Hang: Scale down by accumulating the time. Scale up to 15 sec each single arm hold!
L-Sit: Scale down by accumulating time, tucking one leg, tucking both legs, or using a matador instead of parallettes. Scale up by placing a KB in front of your feet and completing “pike over” reps.
Rest as needed to maintain quality on both elements.
CrossFit Group Class Programming Template (WK4/8)
Ashley and her “Ashletes” post CFSBK Run Club last week!
CFSBK Run Club!
Whether you’re lacing up for the first time or chasing a PR, Run Club is for you. Each session includes a ~3-mile group run plus work to improve your endurance, pacing, and efficiency. You’ll get better at running—while having fun doing it.
This is more than just a workout. It’s a space to connect with fellow runners, push limits, and celebrate each other’s wins—big and small. No experience necessary. Just bring your vibes and a pair of shoes.
Coach: Ashley Macha, longtime CFSBKer and recent Abbott World Majors Six Star medalist.
Schedule: Wednesdays at 6:30pm
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