Workout of the Day
FLOATER STRENGTH
A. Back Squat, 4 x 6
B. Sumo Deadlift, 4 x 6
C. Bench Press, 4 x 6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have assistance work, snatch drills, and a snatch complex.
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: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM
ASSISTANCE
3-5 sets for load and quality of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back
Notes
Track back to 6/15/25.
Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull.
Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.
Track back to 3/26/25 for some guidance.
CrossFit Group Class Programming Template (WK3/8)
Longtime CFSBKer Spirit D on Sumo Deadlifts
2025 CrossFit Games: The Evolution of IE08
In this behind-the-scenes series exploring the evolution of the 2025 CrossFit Games events, take deep dive into the creation of Individual Event 8.
2025 CrossFit Games Individual Event 8, presented by PBfit, is comprised of calories on the Echo bike, yoke carries, and deficit handstand push-ups.
IE8
50/40 calories on the Echo bike
100-foot yoke carry
30 deficit handstand push-ups
100-foot yoke carry
50/40 calories on the Echo bike
The 2025 CrossFit Games start Aug. 1, live from Albany, New York. Watch every event on the CrossFit Games YouTube channel
Leave a Reply