Workout of the Day
STRENGTH
Every 2 Minutes for 9 Sets (18 min), Complete:
Advanced: Squat Clean (% of 1RM)
1) 3 reps at 70%
2) 2 reps at 75%
3) 1 rep at 80%
4) 3 reps at 73%
5) 2 reps at 78%
6) 1 rep at 83%
7) 3 reps at 80%
8) 2 reps at 85%
9) 1 rep at 88%
Example (163# 1 RM)
3×113, 2×123, 1×130
3×118, 2×128, 1×135
3×130, 2×138, 1×143
Beginner:
Squat Clean x 2 Reps
*Every 2-3 Sets, Increase weight
Notes
These are not intended to be touch and go. Rest a few seconds between reps and take time to find your set-up position each time.
With percentages, round weights up or down slightly as needed to facilitate ease of plate changes and barbell math!
ASSISTANCE
3 Rounds for Load and Quality
8-12 Pendlay Rows
8-12 Alternating Single Leg Strict Toes to Bar
Notes
Rows: Barbell starts and finishes on the floor. Tall athletes and those who struggle to maintain good position in this range of motion should elevate the load onto plates or risers.
Alt TTB: Play with this variation today! Maintain an active shoulder throughout. You can contact the bar direectly between the hands or try going more “cross-body” and contact toward the opposite side hand. Scale back by lifting the leg as high as possible, or bending the knee.
CrossFit Group Class Programming Template (WK4/8)
Welcome Coach Phil
CFSBK would like to welcome Coach Phil Soto to our team! Phil will be helping out with coverage similar to how Artem helped us out prior to moving to Austin. Catch Phil this week covering some of our morning classes and learn a little more about him below!
From Phil
I’ve been a NASM CPT since 2020 and a CrossFit coach since 2021, with having my L2 since 2022. I worked at CrossFit Bridge and Tunnel 2021-2022, then CrossFit Middle Village in queens and True North in Williamsburg from 2022- June 2024. Now I’m the Athletic Director at Gotham Gymnastics right around the corner, in charge of S&C for the Elite team. On the side I’m a swim coach and have been doing that for 14 years. I also coach Deep End Fitness classes on Saturday, working on breath work, stress management, and recovery skills, which if found had a huge help in my performance with CrossFit.
Check him out on instagram @philsotofitness too!
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