Workout of the Day
FLOATER STRENGTH
A. Front Squats 4×2 @ 88% – 90% / RPE 8-9
B. Weighted Chin-ups 3-3-3-3-3
C. Barbell Romanian Deadlifts 4×6 @ 3111 Tempo
D. Split Jerk, 4 sets x 2 reps @ 80%-85%+
Notes
Tomorrow we have wall ball, double unders, and toes to bar.
You may superset your main lift with another DB/KB or bodyweight movement.
RDLs: This is the same rep scheme as weeks 1 and 4. If you hit those exposures, try to work a little bit heavier today while maintaining form and tempo.
Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!
Chin-Up Progression: We last saw weighted chin-ups (doubles) in Week 4, so you can track back for guidance today. Do a couple of warm up sets (foot assisted ring pull-ups, negatives, lock offs, etc.). Then choose a difficult variation for you that allows for consistent mechanics and full ranges of motion. Examples:
A. 5 Sets x 3 weighted Chin-Ups, building to find a heavy triple
B. 5-7 Sets x 1-3 bodyweight Chin-Ups or Negatives
C. 5 Sets x 5 tough reps of Box Pike or Foot Assisted Chin-Ups
PARTNER METCON
AMRAP 12 MIN
Row for Meters
*Non-rowing partner holds a Forearm Plank. Trade off as desired.
Notes
Team effort today! Your meters only count when your partner is holding a solid forearm plank, so communication and timing are key.
Take turns rowing in consistent, powerful intervals (e.g., 250–500m), depending on your capacity and how long your partner can hold the plank.
Row: Stay strong and efficient, big drive with the legs, smooth pull, and controlled recovery.
Plank: Focus on tight glutes, braced core, and steady breathing. Avoid sagging hips or piking up.
The goal is steady output for 12 minutes, not an all-out sprint early. Find a rhythm that keeps both athletes moving and engaged.
CrossFit Group Class Programming Template (WK7/8)
Stick a fork in her Devi is DONE!
CFSBK Run Club Wrapping Up on 10/28
The CFSBK Run club led by the fearless Ashley will be active for 2 more weeks before wrapping for the season. The final classes will be on Tuesday the 21st and 28th at 6:30pm. If you want to get in on the action you’re more than welcome. On the 21st they’ll be doing some hill work and on the 28th a relay workout! Our tentative plan is to resume this program again in the Spring, so its not too late to be an Ashlete!
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