Saturday 7.19.25

Workout of the Day

AMRAP 20 MIN

2 rounds of:
6 Overhead Squats (95/65 lb)
6 Chest-to-Bar Pull-Ups

Rest 2 min

2 rounds of:
8 Overhead Squats (95/65 lb)
8 Chest-to-Bar Pull-Ups

Rest 2 min

2 rounds of:
10 Overhead Squats (95/65 lb)
10 Chest-to-Bar Pull-Ups

Rest 2 min

2 rounds of:
12 Overhead Squats (95/65 lb)
12 Chest-to-Bar Pull-Ups

*If you finish all 8 rounds, note your time to complete on the running clock! Otherwise note your rounds+reps finished at the buzzer.

Notes
You have 20 minutes to work today, with rest built in. Scale so you can get through at least 6 rounds of work. This will be a tough challenge of pull-up endurance and capacity combined with the mobility and stability challenges of the overhead squat.

OHS: light load. Scale to a weight you’re comfortable doing 10+ reps unbroken with when fresh. This might mean using an empty barbell or training bar.

Pull-Ups:
A. CTB half volume each round (3 / 4 / 5 / 6)
B. CTB for as long as possible, then switch to chin-over-bar
C. Kipping Chin Over Bar
D. Jumping CTB

*PSA: Don’t rip your hands!! If you feel your hand moving a lot on the bar, it means you’re likely going to rip. More movement = more friction = sad hands. Adjust your grip, tighten up your kip swing, shorten your rep scheme, or scale so you don’t rip. Live to train another day!

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CrossFit Group Class Programming Template (WK2/8)

Coach David discusses the non stretch athletic tape we have at the front desk

CFSBK Summer Donation Drive

We are collecting items near the front of 597 for our neighbors in need. Please check the list below and bring anything you can spare and we’ll donate them to VOCAL NYC! We will be collecting items through Aug 1st.