Workout of the Day
STRENGTH (Pick One Option)
Option 1: Strict Press
3 x 4-6, building or across
Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 8-12 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2
Notes
Press: Aim to go heavier than Week 4 (5-7 reps).
HSPU: This is our third week witht he progression. A good goal is to accumulate a few more reps of your variation, improve the quality of your reps, or move “up the ladder” if possible.
If you can…
Do multiple unbroken strict reps to 1-2 spongey dots or the floor, perform A.
Do at least 1 strict rep to 1-2 dots or the floor, perform B.
Do a 4 sec down controlled negative to 1-2 dots or the floor, perform C.
If you cannot yet perform a controlled negative to 1-2 dots, perform Box Piked.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.
PARTNER METCON
“Juneteenth”
AMRAP 20:00
6 Burpee Box Jumps (24/20″)
19 Alternating DB Snatches (50/35#)
18 Goblet Reverse Lunges (50/35#)
65 Double Unders
Notes
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.
Here is some history on Juneteenth.
Partners alternate movements, trading back and forth
A completes 6 burpee box jumps, then B completes 6 burpee box jumps.
A completes 19 snatches, then B completes 19 snatches.
etc.
Scale load, volume of work, or movement complexity so that each round with your partner takes no longer than 7 minutes.
DU < 45 sec. Scale volume or complete 65 single unders per round.
CrossFit Group Class Programming Template (WK4/8)
RAD coming back to CFSBK!
R.A.D Global coming back to CFSBK for ACID ATHLETICS
Our besties at R.A.D are coming back to CFSBK on Friday 6/27 for an evening event dubbed the the R.A.D® Acid Athletics challenge. This is a free event open to all with heats kicking off every 15 minutes from 5:15-7pm. The workout is scaleable and accessible to all. Warm-ups will be DIY and you can sign up for a heat here!
For Time:
Row 50/40 cals
50 Wall Ball Shots
Assault Bike 50/40 cals
Pizza and drinks on R.A.D®. CA$H and podium prizes. Oh, and sorry about your legs…”
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