Thursday 7.30.26

Workout of the Day

METCON

Tabata Bike Calories

Rest 1 Min

Tabata Russian KB Swings

Rest 1 Min

Tabata Double Unders

Notes
Tabata = 8 Intervals of 20 sec work / 10 sec Rest. Perform this 4 minute workout on each implement, resting 1 minute extra in between.

Score is total reps for each movement.

KB: Choose a challenging load that you can complete 15+ reps unbroken with when fresh.

DU: If you don’t have ’em yet, practice!

ASSISTANCE

3-4 Sets
8-10 ea Three Point DB Row
10 Slider Hamstring Curls @ 30×1

Notes
Use a slower-down, faster-up tempo on the rows. Go as heavy as possible without using momentum.

If hamstring curls on tempo is not an issue, try single leg.

Programming Template: Week 4/8

Join us this Saturday at 3pm for some WNBA action! The NY Liberty take on the PHX Mercury. While this is an away game, you’ll feel right at home with your fellow CFSBK Liberty fans! The gym will provide some drinks but BYOB if you’d like and feel free to bring food if you’d like as well.

Some CrossFit Games Highlights

Here are 4 out of the 20 events at this year’s CrossFit Games. Each video is cued up to play at the final women’s heat on each event. You can see all divisions on the CrossFit Games youtube channel. The first comment has the time stamps for event starts.

Event 11 Handstand Walk Course

Handstand obstacle course

Event 8 Climbing Snail 26

For time:
Snail push
2/3 legless rope climbs*
30 toes-to-bars
4/5 rope climbs
Snail push

♀ 400-lb Snail x 60 feet and a 16-lb vest
♂ 400-lb Snail x 100 feet and a 22-lb vest

2020 Speed Snatch

For time:

3 snatches (1-minute cap)
♀145 – 150 – 155 lb
♂ 225 – 235 – 245 lb

Then,

3 snatches (2-minute cap)
♀ 160 – 165 – 170 lb
♂ 245 – 255 – 265 lb