Workout of the Day
FLOATER STRENGTH
A. Front Squat, 4×5 @ 65-70%
B. Rear Foot Elevated Split Squat, 4 x 6-8
C. Push Press, 5×3 @ 75-80%
D. Weighted Matador Dip, 3-3-3-3
Notes
Tomorrow we have Front Squats and assistance work.
You may superset your main lift with another DB/KB or bodyweight movement.
Squat: If you don’t have a good feel for percentages yet, work to RPE 5-6 for 4 sets of 5 reps across. You should have multiple good reps in the tank on each set.
Dips: If you missed Tuesday’s workout and have the ability, find a heavy 3 weighted strict dip. You could also work on bodyweight, banded, or foot assisted reps.
METCON
For Time:
200 Double Unders
50 Burpees
50 Cal Bike
Time Cap: 14 min
Notes
Today’s workout is a chipper. Start by completing all 200 reps with the jump rope before moving on to the 50 burpees and finally to the bike. A good amount of mental fortitude will be required to get your best time on this workout. Focus on the rep in front of you and keep working hard, even and especially when it gets challenging.
No individual element here should take longer than 5 minutes. Scale one, two, or all three of the movements to finish your version under the time cap.
DU: Reduce volume and/or plan to practice for 4 minutes and count as many attempts and makes as you get!
Burpees:
A. 25 full ROM reps + 25 no push-up reps
B. 15 full ROM reps + 35 no push-up reps
C. 50 no-push up reps
CrossFit Group Class Programming Template (WK2/8)
The Wet Hot American Throwdown participants with one final flex off at the end of the event. You can see all the pics from the event on our Flickr page!
Vote for Steven’s wine essay!
Hey everyone, Steven here. When not at work or sweating through workouts at CFSBK, I’m often nerding out about wine. Not just drinking it (though yes), but also learning about it, and occasionally writing about it too.
Earlier this year, I entered a writing competition put on by Jancis Robinson, whose team includes some of the most respected voices in the wine world. Out of more than 300 entries, I just found out my essay made the shortlist!
The theme was “ode to a grape variety.” I wrote about Romorantin, a little-known and hard-to-pronounce (at least for me) grape from France’s Loire Valley that found me during the hectic early months of 2020.
There’s a Readers’ Choice vote running through September 15. Whether you’re into wine or don’t touch the stuff, I’d be grateful for your support.
If you’re curious, I also recommend checking out some of the other essays. There’s lots of great writing and more than a few new grapes to discover.
Thanks for reading. See you in class!
-Steven
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