Workout of the Day
FLOATER STRENGTH
A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Snatch: 6-9 sets x 1-2 reps
C. Bench Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have back squats, DB bench, and rowing.
Athletes may superset their main movement with another DB/KB or bodyweight exercise.
Snatch: 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.
Pull-Ups: Use the following progression to guide you in working productively:
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 2+1+1, with 15-20 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
For Time
1000m Row
200′ DB Suitcase Walking Lunge @ 50/35/20# ea
Notes
This is a repeat WOD for us. Track back to 9/9/2024!
Intent < 10 min
Strategize your row so you can finish, walk to your DB’s, and immediately get to work. It does not pay to go 15 seconds faster on your row if you end up being over your threshold and have to rest excessively after 1 segment of lunges!
Lunges will be completed in 20′ segments across the gym, 10 total traverses. Start with toes behind the near line and finish by lunging your heels beyond the far line. Turn and repeat. It might be tempting to cut it short and walk over the line, but hold the standard on each segment.
Scaling Option A
800m Row
160′ Suitcase Walking Lunge
Scaling Option B
650m Row
120′ Walking Lunge (bodyweight)
CrossFit Group Class Programming Template (WK7/8)
The ladies podium at the RAD Acid Athletics event Friday night, Toni, Steph M and Coach Lizzy took the top three times for this event and earned themselves some sweet prizes
Risham’s video for generation records
Hi guys, Risham (Rish) here. I recently created a video series for Generation Records, in which we invite guests to the store to walk us through their musical/artistic journeys. The first episode shared here (starring drummer Elliot Hoffman of Car Bomb) came out a few months ago and we’re almost done editing the second episode, with a few exciting shoots/guests upcoming.
Generation Records, a musical Mecca for lovers of all genres but especially punk/hardcore/metal, is one of the last few independent record stores remaining in the West Village. This passion project helps me do what I can to support an iconic cultural institution. Stop by the store if you get the chance; we’re at 210 Thompson Street. Thank you so much to CFSBK for sharing this with the community, and to any who watch it. See you at the gym.