Workout of the Day
STRENGTH
Front Squat
5×1 @ 90% – 95% / RPE 8.5-9
Notes
Today is a heavy front squat day! Focus on tension, control, and confidence under load.
At 90–95% / RPE 8.5–9, every single should feel heavy but technically solid. Take time to brace properly. Big breath, tight core, elbows high, and chest tall. Keep your midline engaged throughout the rep, especially in the turnover, and drive straight up out of the hole.
Treat each single as practice for your next PR: perfect setup, perfect execution!
Rest 2–3 minutes between sets to recover and maintain quality.
METCON
AMRAP 8:00
5-10-15-20-25-30…etc.
KB Swings (24/16kg)
Push Ups
Notes
This short AMRAP is a grip and upper-body endurance burner. Pace early and stay smooth.
The rep scheme climbs fast, so don’t sprint the early rounds; find a rhythm you can sustain. The goal is steady movement for the full 8 minutes; avoid long rests once fatigue sets in.
For KB swings, keep the hinge sharp, drive with your hips, not your arms. Stay tall and breathe at the top.
Push-ups will add up quickly! Maintain tight midline, full range of motion, and break before hitting failure.
PU Scale:
A. Volume (ex: 3-6-9-12-etc.)
B. Incline Push-up — choose a height you can complete about 8-12 unbroken reps at when fresh!
CrossFit Group Class Programming Template (WK8/8)
Coach Katie doing Fight Gone Bad in a full Ghillie suit
Support Fight Gone Bad (Even if you’re not doing it!)
Fight Gone bad is in just under two weeks and we’re raising money for Brooklyn Community Housing & Services. Especially if you’re not participating, you can support this great cause and one (or more) of your gym besties by donating to their fundraising efforts. All you need to do is click the link below to donate and list the person you want the donation to be made on behalf of!
Donation link!
list of all 2025 Fight Gone Bad participants
About Brooklyn Community Housing & Services
Since 1978, Brooklyn Community Housing & Services (BCHS) has been dedicated to ending homelessness in Brooklyn by providing safe, clean, and supportive housing for more than 1,200 formerly homeless and housing-vulnerable children and adults each year. Beyond shelter, BCHS helps people build the skills to live independently and with dignity, while fostering a true sense of community that makes our programs unique. Guided by a vision of a future where homelessness no longer exists and local communities are socially rich, racially just, and economically vital, BCHS remains committed to helping thousands more find stability, hope, and home.
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