Workout of the Day
FLOATER STRENGTH
A. Back Squat, 4 x 4-6
B. Sumo Deadlift, 4 x 4-6
C. Bench Press, 4 x 4-6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have a lifting complex of power clean + front squats + jerk, plus power cleans and biking.
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 Rounds for Quality/Load
A1. Alternating DB Bench Press, 3 x 12 (6 ea side)**
A2. Single Leg DB RDL, 3 x 6-8 ea
A3. L-Hang, 3 x 20-30 sec
**Athletes who performed barbell bench press for their strength work today can sub DB Lateral Raises or DB Lying Tricep Extensions, 3 x 12-15.
Notes:
Build in weight so your first set primes the movement patterns, and the latter two sets are hard and heavy. Rest 45-75 sec between movements.
L-Hang: Maintain active shoulders and toes above the hips. Accumulate time as needed, taking short rests between smaller “clusters” of the hold. If needed, scale back to a single leg hold or tuck hold.
CrossFit Group Class Programming Template (WK4/8)
Thank you to everyone who contributed to our summer donation drive for VOCAL NYC. We donated several loads of clothing and supplies for our neighbors in need. The CFSBK community is amazing!
The L-Hang
Today’s L-Hang is an isometric gymnastics exercise that works your hip flexors, lower abdominals and grip. Aim for mature “lines” in your body, meaning your knees stay straight, legs together, toes pointed and don’t forget to SMILE while you do it!
Final day of the CrossFit Games
Today is the final day of the CrossFit Games, see the final events on any of the platforms below:
The 2025 CrossFit Games are this weekend! See the best of the best throw down to crown the fittest on earth. Below are three ways you can watch the Games this weekend.
- Full live coverage in English, commercial-free, Available worldwide
- Full live coverage in English, commercial-free
- Available worldwide
YouTube – CrossFit Games Channel
- Full live coverage in English, commercial-free
- Available worldwide
- Translated broadcasts available in Korean, Portuguese, Spanish, and French on their respective YouTube Channels (CrossFit Korea, CrossFit Brazil, CrossFit Spain, and CrossFit France).
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