Workout of the Day
STRENGTH
Back Squat
Heavy 1, then AMRAP @ 80%
Notes
Refer back to Week 4 for guidance. In roughly 7-8 total sets, work up to a heavy single on the Back Squat. This is not a true 1 rep max or testing day, so all your lifts should still be technically sound. Take your highest successful 1 rep weight, drop to 80% and perform an AMRAP set. The rep out should leave you with 1-3 reps in reserve today.
Move with intent through your first few warm-up sets. As the weights increase, so will your rest periods. Your final three sets should get 2-3 minutes rest between them. Use the clock strategically and plan when you’re going to perform those final sets so you don’t run out of time. While you’re resting, mentally prepare for the upcoming set… whatever that looks like to you!
Example:
45×10
95×5
135×5
155×3
175×2
– – –
190×1
205×1
215×1
– – –
Max Reps @ 172# = ??
METCON
Tabata
A. Renegade Rows (50/35/20# ea)
B. Box Jump Overs (24/20/16″)
Notes
This workout is 8 total rounds of Tabata Intervals, where 1 interval is 20 sec of work, 10 sec of rest. It will be a 4 minute workout.
Alternate movements each interval until you have completed 8 total, 4 for each movement.
Score is total reps completed across the rounds.
Choose a DB weight an box height that allows you to move consistently throughout the 4 minutes.
Athletes do not need to stand all the way up on top of the box before getting to the other side, but must step down on each rep. If jumping to a 12″ box is not possible yet, modify the jump by stepping up to a box with both feet.
CrossFit Group Class Programming Template (WK7/8)
Strongman clown Mike Weiss performing at Carnagecopia Saturday night
15 More people needed to make our Blood Drive a reality!!!
On Saturday, July 12, we’re partnering with the New York Blood Center to host a blood drive – and we need your help to make it happen!
We need at least 40 people to sign up in advance to ensure the drive moves forward. Donating takes about an hour and can save up to three lives – helping cancer patients, accident victims, new moms, people with sickle cell disease, and more. Plus, we’ll have snacks and drinks available to help you recharge after your donation!
The registration deadline is June 21. Once we reach 40 pledges (the minimum to host – but let’s aim for 50!), we’ll be in touch to confirm your appointment. Any questions? Email cfsbkcommunity@gmail.com!
We’re so grateful for your support and excited to see how much good we can do together!