Workout of the Day
FLOATER STRENGTH
A. Front Squat, 5×3 @ 75-80% (RPE 7-8)
B. Romanian Deadlift, 3×6-8 @ 3111 Tempo
C. Push Jerk, 5×2 @ 75-80% (RPE 7-8)
D. Weighted Chin-ups, 2-2-2-2-2
Notes
Tomorrow we have front squats and assistance work including DB bench press.
You may superset your main lift with another DB/KB or bodyweight movement.
Squat and Push Jerk: If you don’t have a good feel for percentages yet, work to RPE 7-8 for 5 sets across.
RDL: If you did this in Week 1, aim to go heavier while maintaining tempo and technique.
Chin-Up Progression: Do a couple of warm up sets (foot assisted ring pull-ups, negatives, lock offs, etc.). Then choose something difficult for you that allows for consistent mechanics and full ranges of motion.
A. 5 Sets x 2 weighted Chin-Ups, building to find a heavy double
B. 5 Sets x 1-3 bodyweight Chin-Ups or Negatives
C. 5 Sets x 5 tough reps of Box Pike or Foot Assisted Chin-Ups
METCON
4 Rounds for Time
65 Double Unders
65m Single Arm Farmer Carry, ea (24/16kg)
Notes
Intent ~12-16min
DU’s < 1:30/round
A. 25-50 reps
B. 5-10 attempts + 65 single unders
Carry: Moderate load that you can complete unbroken and keep great body position with. Carry down to 3rd Ave on one hand and back on the other. Whichever hand you finish with will be a bit more taxed before re-starting the jump rope!
CrossFit Group Class Programming Template (WK4/8)
Spotted! The new RAD Uniform Project is launching and you might see some familiar faces near the gym! Thanks to Nora for spotting this one!
Shawn C is looking for 50 year old + CFSBKers for her Fight Gone Bad team
This year we’re allowing Fight Gone Bad teams to self declare up until 10/1. After that, everyone not declared who signs up will be assigned to a team or added to a new one. One of our beloved members, Shawn C along with Christina L are looking for fellow CFSBKers who are 50 years and older to join their team! If you’re interested, jump into their team via the link below! Official team emails will be going out soon!
Join Shawn’s team or DECLARE YOUR OWN here!
To learn EVERYTHING about Fight Gone Bad, check out the event page below