Workout of the Day
FLOATER STRENGTH
A. Power Clean and Jerk, 5×2, building
B. Front Squat, 3×3, 1xAMRAP @ 75-80%
C. Back Rack Reverse Lunge, 4×12 Alternating
D. Deadlift, 4×4, building or across
Notes
Tomorrow we have running, wall walks, light overhead squats, chest to bar pull-ups, and box jump overs.
Athletes may superset B/C/D with a non-interfering upper body or core movement.
Deadlift: We’ve had exposures of 4×3 on the past two weeks of floater day. If you performed this lift then, you repeat the same weights for an extra rep or go sets across at the same load as one of your prior challenging sets.
METCON
In 10 minutes, complete the following work:
Buy In: 1600m Bike
-then-
AMRAP in remaining time:
16 KB swings (24/16/12kg)
16 Abmat St-ups, Push-Ups, OR Air Squats
Notes
Intent: 5+ Rounds on couplet. Simple movements. Keep the gas pedal down.
Scale bike distance for a challenging <4 min effort.
KB swings are intended to be Russian height, with the mass of the bell clearing the height of the shoulder. This should be a relatively light bell.
Option to scale up to overhead swings today if you possess the mobility and stability for them, but note are also going overhead tomorrow.
If you did Wednesday and Thursday’s workouts, do air squats today. If you missed one or both, choose the movement pattern you haven’t done this week.
(Group Class Programming WK1/8 )
Ashley making some permanent gym memories at the 2024 CFSBK art show
SIGN UP TO GET TATTOOED AT THE ART SHOW
CFSBK’s resident tattoo artist Jim Gentry will be tattooing off the below flash sheet on Saturday, January 24th, at our art show! Tattoos will be $60 each. SIGN UP FOR A TATTOO HERE!
Choose a design from this flash sheet:
