Saturday 9.27.25

Workout of the Day

2 Rounds for Time
50 Alternating DB Snatches, 25ea (50/35#)
40 Alternating DB Reverse Lunges, 20ea
30 Lateral Burpees over the DB

Notes
Intent ~ 12-18 min
Today’s workout contains two rounds with higher repetitions of each movement. With higher reps, manage your pace and move to rest minimally during your breaks. Athletes who want a challenge should go unbroken on the snatches and go right into the lunges. If you choose this route, buckle up and enjoy the ride.

For the dumbbell lunges, carry the dumbbell however you like.

DB Snatches: Keep your back flat, drive through the legs, and switch smoothly overhead. Sets of 10–15 reps at a time are manageable for most.

Lunges: Step back under control, keep your torso upright, and touch the knee lightly without slamming down.

Burpees: will spike your heart rate, focus on steady rhythm rather than sprinting early.

Scaling option A:
2 rounds for time:
50 Alt. DB Snatches 35/20
40 DB Reverse Lunges
30 Lateral Burpees over the DB

Scaling option B:
2 rounds for time:
20 Alt. DB Snatches 20/10
20 DB Reverse Lunges
20 Lateral Burpees over the DB

CASH OUT

2-3 Rounds
12-15 DB Bicep curls
12-15 DB Tricep extensions

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CrossFit Group Class Programming Template (WK3/8)

Some CFSBK OGs — Danae, Charlie, and David at the front desk yesterday. They’ve been part of CFSBK since 2012, 2013, and 2013, for a combined total of 37 years in our community!

Today would be an EXCELLENT day to tape your thumbs!

Today’s workout includes 100 DB snatches which can cause abrasion on your thumbs, watch the video below for proper uses of non elastic athletic tape and tape up before the workout today!