Workout of the Day
STRENGTH
Every 90 sec x 12 min (4 Rounds)
Even: Strict Handstand Push-Ups*
Odd: Hip Thrust x 12-15
Alternate Movements each interval for 4 of each, 8 total intervals.
Notes
Hip Thrust: If you’re comfortable with this movement for 15 reps, add a DB at the hips.
HSPU: Work along the following progression, listed here from more advanced to more foundational:
A. Max Reps (1-2 RIR)
B. Accumulate Singles
C. Accumulate 2-3 Negatives (3 sec down)
D. Box Piked x Max Reps (1-2 RIR)
E. Tempo DB Press x 10 @ 21X1
If you have…
> 10 unbroken reps: consider adding a deficit.
3-10 unroken reps: perform A.
< 3 unbroken reps: perform B.
0 strict reps: perform C, D, or E, whichever allows for full ROM practice and controlled movement.
Note your reps this week; goal is to add a rep each round in the following exposure.
METCON
21-15-9 Reps for Time of:
Hang Power Clean @ 115/85/65#
*Complete 5 Wall Walks after each round with the barbell
Notes
Intent < 10 min.
For athletes experienced with barbell cycling and comfortable at the wall, this will be a pretty quick workout and should be attacked from the beginning.
For beginner and intermediate athletes, strategically break up your cleans to keep your technique as consistent as possible and stay under your “threshold” before going upside down on wall walks. For example: 8-7-6 or 6-6-5-4.
HPC: Light weight, in the realm of 50-60% is a good guideline for most.
WW:
A. 3 full ROM reps
B. 4-5 partial ROM reps
C. 2 x 15 sec Angled Hollow Body Hold, resting between as needed
CrossFit Group Class Programming Template (WK4/8)
Jamie is looking for beta testers and Deadlift PRs
BETA testers wanted for new app being created by CFSBKer Jamie
Longtime community member Jamie (pictured above) has been building Atlas, a new fitness app designed to help users log workouts, utilize AI to generate personalized workouts, build community and challenge workout buddies. The app is in beta, and Jamie’s looking for volunteers to test it out and give feedback.
This is a great way to get early access to a tool built by someone in the CF community—and a fun way to connect with others, and challenge each other as we train.
All experience levels welcome — just folks who work out regularly and are curious about trying something new. Both iPhone and Android users welcome!
If you’re interested (or know someone who might be), text Jamie at 917-306-1500 or email axford00@gmail.com
Thanks again for supporting community-driven fitness tech!