Workout of the Day
“Daniel”
For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
Notes
Intent = 16-22 min for most. Former Fittest Man Alive Jeff Adler has a time of 11 minutes flat posted for this one on BTWB! 😅
Remove ego and scale as needed today to finish your version of the workout in 22 minutes or less.
Full volume pull-ups are appropriate today if you can do at least 10 reps unbroken.
Pull-Up Scaling < 4 min
A. 35 kipping
B. 25 kipping, strict, or foot assisted
Run Scaling:
A. 270m / 550m / 270m
B. 200m / 400m / 200m
Thruster Scaling: Reduce load such that you can do 10-15 reps unbroken when fresh.
This workout commemorates Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.
CrossFit Group Class Programming Template (WK8/8)
Chimene in the Assault Bike Pain Cave
Next Programming Cycle Details (7/7/25 – 8/31/25)
Weekly Biases
Monday: Olympic Lifting Complexes
Tuesday: Sumo Deadlift
Wednesday: Varied
Thursday: Strict Gymnastic Strength
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength
Monday: Olympic Lifting Complexes
After a couple cycles of using wave loading and prescribed work/rest periods to build technique and confidence with moderate-to-heavy loads, we’ll employ less structure this cycle. Expect to see a mix of snatch, clean, and jerk variations, built into multi-rep complexes. (Ex: 1 Power Clean + 2 Front Squats + 3 Push Jerks)
This day will generally incorporate a second segment, whether it’s a metcon or assistance work.
Tuesday: Sumo Deadlift
We’ll utilize this hip-biased pulling variation through the cycle, starting with higher volume sets to dial in technique and working progressively lower reps towards a heavy single over the course of 8 weeks. As this movement may be less familiar to some athletes, use Rate of Perceived Effort (RPE) rather than comparison to your conventional deadlift to help guide you in your first few exposures.
This day will incorporate a second segment (metcon or assistance).
Thursday: Strict Gymnastic Strength
We will alternate between pull-ups and handstand push-ups, working strict variations with prescribed rest to build capacity. More advanced athletes may choose to work chest to bar pull-ups or ring muscle-ups. Progressions will be provided for all!
This day will incorporate a second segment (metcon or assistance).
Friday and Sunday: Floater Strength Days
Round out the week and/or make up missed strength workouts. Sumo Deadlifts, Back Squats, Bench Press, and strict gymnastics will all be “on the menu!”
This day will incorporate a second segment (metcon or assistance).
Wednesday and Saturday: Varied
On these days, we’ll utilize variance to balance out the week. Expect a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, partner workouts, and so on.
Final thoughts…
A large part of your long-term training progress depends on logging your workouts accurately and setting yourself up for future success with qualitative and quantitative notes. This also really helps classes run smoothly! If you’re not already… use the Beyond the Whiteboard app, free for CFSBK members.