Workout of the Day
STRENGTH
Every 90 sec x 12 min (4 Rounds):
A: Strict Pull-Ups*
B: Slider Hamstring Curls x 8-10 @ 30×1
Alternate Movements each interval for 4 of each, 8 total rounds.
Notes
*Choose one strict pulling motion: Pull-ups, Chest to Bar Pull-ups, or Ring Muscle-Ups.
Work along the following progression, listed here from more advanced to more foundational:
A. Max reps (1-2 RIR)
B. Accumulate Singles in 45-60 sec
C. Accumulate 2-3 Negatives in 45-60 sec
D. Toe or Pike Assist x Max reps (1-2 RIR)
In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
4-10 unroken reps: perform A.
< 4 unbroken reps: perform B.
0 body weight reps: perform C or D
Note your reps this week; goal is to add a rep each round in Week 3.
METCON
Every 4:00 x 5 Rounds
10 Alternating DB Power Snatches
:20 Max Wattage Air Bike
Notes
This is a repeat from 11/18/24.
Bike: Your goal is to see how high you can get your wattage and your peak power output, rather than how many meters or cals you achieve. If you max out by the 10-15 sec mark, it’s okay to cool off for the last few seconds. It’s tempting to close your eyes, but try to keep ’em open so you can note your highest number.
You can use the first 2 rounds of this workout to ramp up your intensity.
Snatches: Choose a weight that feels challenging for 10. Think outside the typical 50/35/20# prescriptions today and see what you can do!
CrossFit Group Class Programming Template (WK3/8)
A few CFSBK coaches were asked to be part of a new RAD GLOBAL “Uniform Project” campaign in SOHO, they got a bunch of coaches from around the city to shoot with their new apparel. This is what all those boxes sitting in the front of the gym over the weekend were from. Excited to show you the final project when its complete!
GIVE US YOUR SUMMER STUFF!
So we can give it to those in need! We are collecting items near the front of 597 for our neighbors. 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.
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