Workout of the Day
STRENGTH
Bench Press
4 x 3-5
Notes
Perform 3-4 warm-up sets and then 4 working sets that are all RPE 8+. You can still build in load or go sets across.
Ideally by this point in the cycle you’ve got an idea of what weight to be working at. If you’ve been conservative this cycle and made all your reps each week, be more aggressive today. If you missed reps in prior weeks, remove ego and hit at least 3 solid reps on all 4 sets today.
METCON
EMOM x 8 MIN (4 Rounds)
A. 10 Chest to Bar Kipping Pull-Ups
B. 20 Sec Max Cal Bike
Notes
Alternate movements every minute on the minute. In large classes, athletes will share equipment and one partner will start on the bike.
Pull-Ups: Choose a difficult variation for you that can be completed in 40 seconds or less consistently.
RX+ 3-5 Ring or Bar Muscle Ups
A. 6-8 CTB Kipping
B. 5 CTB Strict
C. 5-10 Kipping Or Strict Pull-Ups
D. 10 Jumping Chest to Bar Pull-Ups
Bike: Go hard! Work at about 90% on your first round and aim to sustain or beat your score each round.
CrossFit Group Class Programming Template (WK7/8)
Find your people!
This Saturday, 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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