Workout of the Day
ASSISTANCE
3-4 Rounds for Quality
~1 min Row/Bike/Run
100′ Reverse Sled Drag
30 sec each Side Plank
Floater Exercise*
Notes
Floater Exercise – Choose from the following:
A. 40 sec Sandbag Hold (Thursday)
B. 8-10 Devil’s Press (Saturday)
C. 10-15 Banded Face Pulls
Sled: Use a ring + strap attached to the sled. Keep torso vertical like a wall sit, and use small, steady, smooth footsteps. Do not sit your hips back OR lean your shoulders excessively back to move the sled. Place plates or KBs atop the sled for added load. Use a weight you can move steadily for 100′ unbroken (minding the turnaround logistics).
Side Plank: Feel free to play with your options — forearm, hand, “star,” knee lifts, etc.
FLOATER STRENGTH
A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have strict chin ups, devil’s presses, and shuttle runs.
You may superset your main lift with another DB/KB or bodyweight movement.
*Anyone who typically does strict pull-ups on Fridays and is also coming to class tomorrow might want to choose a different focus for today!
Pull-Ups: Use the following progression to guide you:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken 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 piked or toe assisted reps per set
CrossFit Group Class Programming Template (WK6/8)
Hey CFSBK, Kevin G here. This year is the second year I’ve signed up for the CrossFit Everyday Hero Service Cup, and I want you to sign up and workout with me! Public service runs in my family; both my wife (FDNY) and I (DOE) are proud to work for the city and people of New York. I was motivated to sign up and compete because this event honors the work of our colleagues and those who have inspired us to service.
The CrossFit Everyday Hero Service Cup and Games
What Is It?
CrossFit has a long history of supporting service members and welcoming them into CrossFit affiliates around the world. The methodology has equipped service professionals with the necessary fitness to face the demands of their constantly varied jobs. CrossFit has also celebrated service professionals through special community competitions, such as the CrossFit Service Open and the Service Cup, allowing all eligible service athletes to compete against their peers and a chance to qualify for a second stage of competition.
This two-phase competition will provide service members with an opportunity to compete against other service members virtually and a chance to qualify for an in-person final competition at the end of the year.
Phase 1: CrossFit Everyday Hero Service Cup
All eligible service members can compete in the virtual CrossFit Everyday Hero Service Cup.
Eligible service professions include:
- Military
- Medical
- Firefighter
- Educator
- Law Enforcement
- CrossFit Professional*
- Service Supporter* (This is a new category open to non-service members who want to compete in a supportive capacity.)
*These service professions can compete in the Everyday Hero Service Cup, but they will not be eligible to advance to the CrossFit Everyday Hero Service Games.
Phase 2: Everyday Hero Service Games
First-place finishers from each of the five eligible divisions — Military, Law Enforcement, Firefighter, Medical, and Educator — will advance to the in-person CrossFit Everyday Hero Service Games at CrossFit Mayhem in Cookeville, Tennessee, where they will compete with a partner.
The selected partner may be any athlete from the same occupation division, as long as they have competed in the online portion of the Service Cup.
Information regarding the in-person competition stage, including registration, partner selection, and competition details, will be communicated to the first-place finishers at a later date by CrossFit Mayhem.
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