Workout of the Day
STRENGTH
Push Press
5 sets x 3 reps @ 75%-80% or RPE 7
Notes
This is our second and final week with push press before we progress to the push jerk. Dial in your rack position, dip, and leg drive today — all of that will carry over to the rest of the cycle!
If you have a recent or well-established 1 rep max, use ~75-80% of that for your work sets. If not, work at about RPE 7 for how you feel today.
Either way, this should be heavier than last week, and you should still have a couple reps in the tank on each set.
ASSISTANCE
3-5 Rounds for Load and Quality
10 ea Single Arm DB Chainsaw Row
40 sec Dual KB Front Rack March
5-10 Strict Toes to Bar @ 2 sec down tempo
1:00 Bike @ recovery pace
Notes
Start with moderate loads for the first two movements and work up in weight as long as you are able to maintain consistent mechanics.
Toes to Bar: Hold the tempo! Control throughout. No swing, no kip. Minimize lat pushdown in this variation. Scale the movement to Incline Strict TTB i if needed so you can work on active compression through the abs and hip flexors to bring the legs to the torso.
CrossFit Group Class Programming Template (WK2/8)
Sitting around the bonfire at our training staff meeting
Varied Not Random #134 with Coach David
In this podcast episode from 2023 coach David talks about the philosophy of CFSBK, how we approach our programming and some of the underpinnings of why we do what we do. If you skipped this in the past, its worth a listen as a member of our gym!
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