Thursday 8.7.25

Workout of the Day

STRENGTH

Every 3 min x 5 Sets:
*Strict Pull-Ups, Chest to Bar Pull-Ups, or Ring Muscle-Ups

Notes
Choose one movement and method to accumulate reps today.

Here are some suggestions, listed here from more advanced to more foundational:
A. Bodyweight, 4-5 sets x Max reps (1-2 RIR)
B. Accumulate Singles or Clusters in 90 sec
C. Accumulate 3-4 Negatives in 90 sec
D. Toe or Pike Assist, 4-5 sets x Max reps (1-2 RIR)

In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
4-10 unbroken reps: perform A.
< 4 unbroken reps: perform B.
0 body weight reps: perform C or D

ASSISTANCE

Perform 4-5 Sets of the following as an unbroken complex:
10 Alternating KB Bear Plank Pull Throughs, 5 ea
8 ea Single Arm KB Chainsaw Rows
10 KB Taters

Rest as needed, up to 90 sec between rounds.

Notes
Make your first round a warm-up where you use a light to moderate load and work out coordinating the movements and transitions. Then, aim to work at a weight that challenges you but allows you to complete the work in an unbroken flow.

CrossFit Group Class Programming Template (WK5/8)

CFSBK at the East Coast Brawl