Workout of the Day
FLOATER STRENGTH
A. Back Squat, 3 x 6-10
B. Sumo Deadlift, 3 x 6-10
C. Bench Press, 3 x 6-10
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have a power clean + FSQ + shoulder to overhead complex and a metcon with push press, step ups, and tuck-ups.
You may superset your main lift with another DB/KB or bodyweight movement.
Pull-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 sub-maximal reps for you with short rest between. For example: 2+2+2 or 1+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps, using as little lower body help as possible to achieve full ROM
METCON
“Carry Medley”
3 rounds for load:
40 ft Farmers Carry
40 ft Sandbag Carry
Rest 2-3 minutes between rounds
Notes
Perform the farmer’s carry. When you set the handles down, immediately pick up a sandbag and run it back to where you started.
Carries should be heavy, but no so heavy you can’t move your feet quickly. Aim for RPE 7-8/10. Perform with a moderate-heavy load with the same weight across all three rounds.
CrossFit Group Class Programming Template (WK1/8)
Thank you SO much to everyone who donated blood yesterday! We had a tremendous turnout and we’re so proud of the CFSBK community for stepping up on this one. Huge shout out to JB for organizing this event!
Road the CrossFit Games Brandon and Greer
What does it take to get to the CrossFit Games? Check out a look inside the training of two of the best in the sport currently. You may remember Danielle Brandon from our RAD collaboration event!
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