Workout of the Day
FLOATER STRENGTH
A. Back Squat, 5 x 2-4
B. Sumo Deadlift, 5 x 2-4
C. Bench Press, 5 x 2-4
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)
Notes
Tomorrow we have a barbell complex with clean deadlifts, hang power cleans and push jerks.
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 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
METCON
A. 3 x 40 ft Farmer’s Walk*, rest 2 minutes between rounds
B. 4 x 80 ft Sandbag Run, rest 90 seconds between rounds
*On your 3rd round after you finish your farmer’s walk, immediately perform a 15 second hold (re-pick optional).
Notes
We did a”Carry Medley” during the first week of this cycle you may use as a reference for your weight (July 13, 2025).
Complete all 3 sets of the Farmer’s Walk first. Then move to the Sandbag Run.
Farmer’s Walk Focus: Tight abs and back – pull shoulders and armpits down and back in your set up, brace as you would for a deadlift.
Sandbag Run Focus: Controlled bag pick, getting the bag high on the body, brisk pace walk.
CrossFit Group Class Programming Template (WK7/8)
Check out this T-Bar Row hack for Open gym
Sunday Round Up
Below are some articles and videos we’ve posted recently to help you get more out of your training. ICYM any of them, here they are again!
CrossFit and Chronic Disease
A short intro and a couple videos discussing how CrossFit coupled with sound nutrition prevents the development of lifestyle based chronic diseases.
The CrossFit Everyday Hero Service Cup
This is a CrossFit Open style competition in September for service professionals like educators, firefighters, military, law enforcement and medical professionals.
F*ck the Quick Fix
CFSBK was recently included in the new CrossFit campaign “F*ck the Quick Fix”. See if you can spot some of your fellow gym members in it!
Hip Rising Too Early in the Sumo Deadlift
In this short video and article Coaches Whitney and David talk about the back angle of sumo deadlifts and proper sequencing off the floor.
The Art & Science of warming up your lifts
In this article, we discuss the principles about how to effectively warm-up your lifts in class as well as provide some warm-up progression examples from 75 to 300lbs
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