Workout of the Day
FLOATER STRENGTH
A. Back Squat: Heavy 3, then AMRAP @ 85%
B. Clean: 6-9 sets x 2 reps
C. Strict 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 deadlifts, hang power cleans, and push jerks.
Clean: These are full/squat cleans. 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.
You may superset your main lift with another DB/KB or bodyweight movement.
Pull-Ups/Chin-Ups: Use the following progression to guide you:
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 1+1+1, with 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
3 Rounds for Max Reps
1:00 Bike Calories
1:00 Rest
1:00 Shuttle Runs (40′)
1:00 Rest
Notes
Shuttle run: 1 rep = 40′ segment = down and back across the 20′ tape lines. Both feet and 1 hand must touch beyond the tape line on each turnaround. You can run through your final rep to finish.
Start at a pace that will allow you to go relatively hard through all the rounds. Simple workouts like this are a great way to learn about your capacity and improve it through intention.
If you’re typically conservative, be a bit more aggressive on one or both movements in round 1 today and try to hold on! You might surprise yourself.
If you tend to come out hot and fall off pace, try starting with 1 full round of nasal breathing effort and then beat your scores in round 2 and 3 today!
CrossFit Group Class Programming Template (WK4/8)
The one and only Judy G on a Floater Friday
Sign up for our 13th Annual “Stonewall” workout!
On Saturday, June 28th, we’ll be hosting our 13th annual Pride workout: “Stonewall.” This tradition began at CFSBK in 2013 as a way to honor the Stonewall Rebellion—a week-long uprising that began on June 28, 1969, and became a defining moment in the fight for LGBTQ+ rights.
As always, the event is free to attend, and we invite all participants to make a suggested donation of $25 (or more!). This year, we’ll once again be supporting two incredible organizations doing vital work in the LGBTQ+ community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK will collect all donations, split them evenly between the two orgs, and post receipts following the event.
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