Workout of the Day
STRENGTH
For Load:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead
6 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead
3 Deadlift
2 Hang Power Clean
1 Shoulder to Overhead
1 Deadlift
1 Hang Power Clean
1 Shoulder to Overhead
Notes
Perform each complex as one unbroken set, rest as needed between each complex. The goal is to add weight as the reps increase.
METCON
On an Air Bike:
0:00: :30 Ramp Up
3:00: :20-30 harder effort
6:00: :20 Sprint
9:00: :20 Sprint
12:00: :20 Sprint
Notes
This interval piece uses a very high work-to-rest ratio (1:7+), which allows for true sprint effort on every :20 interval. Because of the long recovery, the :20 sprints primarily train the phosphagen (ATP–CP) energy system — the system responsible for maximal power output in short bursts of 10–20 seconds. Here’s how you should approach each round:
– Ramp Up: Make this uncomfortable but something you could sustain for a minute at most.
– :20–:30 hard effort: something that feels closer to a :30-:40 max effort
– Sprints: All out effort, its only :20 and you’ll get full recovery. Drop the hammer.
CrossFit Group Class Programming Template (WK5/8)
Thankful for the CFSBK Community
We’re so grateful for our entire community of members and staffers here at CFSBK! For everyone heading out of the city, we’re sending out positive travel vibes to you all. We’re looking forward to seeing all the folks coming in today to workout before they go to PR thanksgiving dinner. Thank you to every single member of our community for showing up everyday with a smile on their face (pre-workout) and for always forgiving us afterwards.
With gratitude and love -CFSBK