Workout of the Day
FLOATER STRENGTH
A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×4-6, building or across
D. Deadlift: 3×4-6, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have rowing, wall balls, and kipping toes to bar.
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 unroken 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
For Time
40 Box Jump Overs @ 24/20/16″
30 Russian KB Swings @ 32/24/16kg
20/16 Cal Bike
Notes
Send it!
Athletes do not need to fully extend at the top of the box, but must step down to get to the opposite side. Each time you get over the box is one rep.
Choose a heavy bell that you can complete swings with in 1-3 sets.
CrossFit Group Class Programming Template (WK4/8)
Robson warming up his Deadlifts
Amigos, no headphones in group classes.
We’ve noticed a few people starting to wear earbuds during group classes, so we wanted to clarify why this isn’t allowed. Headphones make it harder to hear coaching cues & instruction, connect with fellow athletes, and stay engaged with the community vibe we’re building together. It also sets a precedent we’re not looking to normalize. Being present with all your senses is part of the training—this is time to unplug from the machine, just for the hour. (yes even during the running portions)
Can we extend the no headphones during class to no cell phones during class?
I have seen a trend of folks holding, checking, and texting on their phone during class. That’s new-ish to CFSBK and also something I don’t think we should normalize. It’s distracting to be trying to work out a shared lifting plan while your partner is looking down at their phone texting a friend, doing Instagram, or whatever. The phones also are getting left on the floor between reps where they could get crushed by a wayward kettlebell or plate.
I think phones can and should be left at the front.
I bring my phone onto the floor only for logging things on BTWB as we go, which I find really useful for score and weight tracking (particularly on wave loading days or AMRAPs with lots of ongoing scores to track). All that say, there is a classtime phone-usage that is tied to the app we are encouraged to use by coaches and staff.