Workout of the Day
STRENGTH
Back Squat
6-5-4-6
Notes
In 20 minutes, complete the rep wave listed above. Start with a load that feels like RPE 8 for the set of 6 reps. Build in load on the set of 5 and again on 4. For the final set of 6, aim to go heavier than your initial set.
If you were here last week, aim for every set to be heavier. These should be tough today.
METCON
AMRAP 12 MIN
10 Alternating Renegade Rows (5ea)
10 DB Front Squats
20 Box Jumps
Notes
Target 5+ Rounds
DB: 50/35/20#. Choose a load you can perform 10+ unbroken reps on each movement with when fresh.
Box: 24/20/16″. Scale (further if needed) to a height that allows you to complete 20 reps in 90 seconds or less. If that pace isn’t achievable yet, scale volume.
Programming Template: Week 3/8
Maya and Ellie taking terms pretending to fly
Support CHiPS with Sara’s Yoga class this Saturday 🧘
Join CFSBK member and yoga instructor Sara for a flowy vinyasa class designed for CrossFitters, with all proceeds donated to Community Help in Park Slope (CHiPS).CHiPS is a soup kitchen and food pantry one block from the gym that supplies our community with 120,000 meals per year, distributes 20,000 pantry bags, and provides fully-furnished apartments + social work and career support to help single mothers achieve financial independence. They’ve been a pillar of the community since 1971, feeding people through negative degree winters and triple-digit summers.
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