Workout of the Day

TEAM METCON

In teams of 3, with one partner working at a time, complete:

90 Bar Facing Burpees
90 Thrusters @ 135/95/65#
90 Cal Bike

Notes
Intent ~18-25 min. There is a 25 min cap on the workout.

In this workout, one teammate will be working at a time, chipper style. Partition the work as desired until you’ve completed 90 total reps as at team. Your goal should be to keep transitions as tight as possible and chip through the movements efficiently. Aim to keep the work as even as possible amongst the team.

Burpee: If needed, scale by removing the push-up, stepping over the bar, or both.

Thruster: Barbell comes off the floor. You may squat clean thruster the first rep, as long as you pass below parallel. Load is moderately heavy, in the realm of 65-75% of a 1 rep max, depending on experience level and individual capacity. Scale so you can cycle at least 3 reps at a time under fatigue.

Bike: If your team’s average is less than 10 cal per minute, consider scaling the total volume. We recommend shorter bursts of high power here, trading off frequently.

CrossFit Group Class Programming Template (WK5/8)

The mom’s of Diapers & Dumbbells doing some partner Sorensen holds in our warm-up

Diapers & Dumbbells

This video, from 7 years ago, highlights our Diapers & Dumbbells program, which was originally started by Coach Melissa and Sasha. Post-pandemic, we’ve made these classes much smaller (capped at 8 participants), but their spirit still remains.

For us, it was important to create a safe space for caregivers to come in and get a well-rounded workout with on-site childcare, allowing them to be near their baby while still focusing on themselves for the hour.

Most “mommy and me” style classes require the parent to hold or mind their child during class, which can distract from their ability to focus on their own workout. Additionally, many of these classes tend to favor pilates and yoga-style methodologies, which often lack important elements like weight training and cardiovascular endurance.

At D&D, we offer postpartum-appropriate CrossFit, blending weight training, calisthenics, and cardiovascular exercises at safe intensities suitable for new parents and beginners to CrossFit.

We absolutely love providing this service to caregivers, and based on the feedback we receive, the feeling is mutual.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have burpees, thrusters, and biking.

You may superset your main lift with another DB/KB or bodyweight movement.

unbroken Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

METCON

4 Rounds of:
1:00 Sandbag Bear Hug Hold
1:00 Row for Max Calories
1:00 Rest

Notes
Pick a heavy bag and row hard! In large classes today, part of the fun will be working on quick transitions with whoever you’ve teamed up with on equipment.

CrossFit Group Class Programming Template (WK5/8)

Welcome new Foundations Grads, Bren, Sara, Sujin and Lu (Yu’s mom!)

Event 10, Sandbag Ladder

One of the most exciting and epic events in CrossFit Games history. Back in 2022 Adrian Bozman programmed a Sandbag ladder for the Saturday night event. People were initially skeptical how exciting this would be relative to a barbell event, but no one really it would be a games classic event. The crowd in the stadium was absolutely electric as the sandbags got heavier and tested the raw strength of the field.

Chapters 00:00–07:44 Individual Women: Event 10 – Round 1 07:44–14:04 Individual Women: Event 10 – Round 2 14:04–20:38 Individual Women: Event 10 – Round 3 20:38–27:27 Individual Women: Event 10 – Round 4 27:27–35:09 Individual Women: Event 10 – Round 5 35:09–49:34 Individual Women: Event 10 – Round 6 49:34–57:00 Individual Women: Event 10 – Round 7 57:00–1:01:39 Individual Women: Event 10 – Round 8 1:01:39–1:08:10 Individual Women: Event 10 – Round 9 1:08:10–1:17:03 Individual Women: Event 10 – Round 10

1:17:03–1:22:15 Individual Men: Event 10 – Round 1 1:22:15–1:26:03 Individual Men: Event 10 – Round 2 1:26:03–1:30:41 Individual Men: Event 10 – Round 3 1:30:41–1:37:00 Individual Men: Event 10 – Round 4 1:37:00–1:41:30 Individual Men: Event 10 – Round 5 1:41:30–1:49:12 Individual Men: Event 10 – Round 6 1:49:12–1:56:46 Individual Men: Event 10 – Round 7 1:56:46–2:06:34 Individual Men: Event 10 – Round 8 2:06:34–2:15:38 Individual Men: Event 10 – Round 9 2:15:38–2:23:32 Individual Men: Event 10 – Round 10 2:23:32–2:32:49 Individual Men: Event 10 – Round 11 2:32:49–2:46:29 Individual Men: Event 10 – Round 12

Workout of the Day

STRENGTH

Every 3 min x 5 Sets:
*Strict Pull-Ups, Chest to Bar Pull-Ups, or Ring Muscle-Ups

Notes
Choose one movement and method to accumulate reps today.

Here are some suggestions, listed here from more advanced to more foundational:
A. Bodyweight, 4-5 sets x Max reps (1-2 RIR)
B. Accumulate Singles or Clusters in 90 sec
C. Accumulate 3-4 Negatives in 90 sec
D. Toe or Pike Assist, 4-5 sets x Max reps (1-2 RIR)

In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
4-10 unbroken reps: perform A.
< 4 unbroken reps: perform B.
0 body weight reps: perform C or D

ASSISTANCE

Perform 4-5 Sets of the following as an unbroken complex:
10 Alternating KB Bear Plank Pull Throughs, 5 ea
8 ea Single Arm KB Chainsaw Rows
10 KB Taters

Rest as needed, up to 90 sec between rounds.

Notes
Make your first round a warm-up where you use a light to moderate load and work out coordinating the movements and transitions. Then, aim to work at a weight that challenges you but allows you to complete the work in an unbroken flow.

CrossFit Group Class Programming Template (WK5/8)

CFSBK at the East Coast Brawl

Workout of the Day

3 Rounds For Time:
30 Push-Ups
30 Alternating Single DB Box Step Ups
800m Run

Notes
Intent ~18-24 min. Today’s workout is straightforward, but not easy. Work with integrity on your push-ups, grind through the step ups, and find your own threshold of intensity on the run.

Push-Up Scaling: If you have…
> 10 reps unbroken, full volume is appropriate
5-10 reps unbroken, scale to 15-20 total reps per round
1-4 reps unbroken, scale to 5 reps from the floor + 15 elevated reps per round
0 bodyweight reps, scale to an elevation height that you cannot do more than 8-10 reps at a time with and do 20 reps per round.

Step Ups:
24/20/16″
+/50/35/20#/-

Scale as needed so you can stand all the way up on the leg that is leading the rep, rather than having to put your other foot down on the box to assist. Hold the DB either goblet, front rack, or behind-the-neck style.

Run: < 5 min
A. 550m
B. 4 Min Alternating Run/Walk, in 30-45 sec segments

CrossFit Group Class Programming Template (WK5/8)

The first Tuesday of every month is our training staff meeting. We do a little go around to check in on everyone, then updates on news and notes around the gym, discuss the group class programming and then have 1-2 training related topics or practicals. In yesterday’s meeting we discussed the valsalva maneuver/bracing sequence, how we coach and cue it as well as common errors we’ve seen. The goal is to always improve the member experience by learning from each other.

Master Perfect Pushups: The CrossFit Coach’s Guide to Proper Form and Basic Scaling Options

Workout of the Day

STRENGTH

Sumo Deadlift, 5 x 3-5, building

Notes
This week, we’re building toward a challenging set of 3–5 reps across five work sets. You’ll likely need several warm up sets before getting started. This is one additional work set from last week.

If you’re confident in your sumo technique, reduce the reps and aim to lift heavier than in previous weeks.

If you’re still refining your form, stick with the higher rep range to get more practice at a moderately heavy load.

ASSISTANCE

3-4 Rounds for Quality of:
10 Barbell Rollouts
8-12 Rear Delt Flyes with 1 count pause at the top of each rep
:30-60 Handstand Hold

Notes
Complete 3–4 rounds, focusing on quality movement and control throughout.

Today is a great opportunity to get more comfortable being inverted. Your coach will offer progressions to help you work toward a more advanced handstand position.

Handstand Hold Options
Pike Handstand Hold (Feet on Box)
Inclined Handstand Hold (From Wall Walk)
Handstand Hold at Wall
Freestanding Handstand

CrossFit Group Class Programming Template (WK5/8)

Aaron knows how to warm-up, do you???

The Art & Science of Warming up your lifts Pt2

Yesterday we talked about the importance of being intentional with your weight jumps and how both writing them out and leaning on your coaches can be a useful skill to help you develop some best practices around this skill. Today we’re providing some examples for 6 different weights based on today’s programming. You can use these examples as jumping-off points for your own weights, but over time you’ll find what you best respond to individually. Depending on the person and the lift in question, some folks will respond better to more warm-up sets with fewer reps, others might respond better to fewer sets and more reps, or something in between. Trial and error, as well as experience, will be your guiding light, but here are some general principles to consider:

# of sets:
Typically it’s going to be 3–5 warm-up sets prior to your work weights.

Weight jumps:
The jumps should go from larger to smaller or stay consistent.

Rep ranges:
The reps should decrease as you get closer to your work weight.

Make it easy:
All of the examples below use generally “easy” jumps based on common weights we have available. For example, it’s very common on deadlifts to go from 135 to 185 to 225, which correlate to common bumper weights available. If you’re in the weeds using too many smaller plates or uncommon barbell numbers, adjust to make your life easier.

Perceived exertion & time:
The first two warm-up sets should feel quite easy, regardless of what you’re doing. It should take at least 3 sets or 7–10 minutes before the weight feels effortful. Don’t be that guy 2:00 into the lifting segment grinding out reps like your life depends on it. Chill, baby.

WHAT IF I HAVE NO IDEA WHAT I’M DOING!?
If you don’t know your target weight for the day, keep it simple and just ride the rep scheme we’re working on all the way through. For example, today you would just do 5 reps for every set, gradually adding weight until you feel like it’s heavy enough for the day. Doing that over time will give you the data points and experience you need to figure all this stuff out. Patience, grasshopper.

Example Progressions

These all are based on 4 warm-up sets, however you may only require 3.

Working up to 75 lbs
35 x 5-8 (15lb bar and 10lb bumpers)
45 × 5-8 (+10 lbs)
55 × 2-3 (+10 lbs)
65 × 1-2 (+10 lbs)
75 × 3–5×5 (work weight)

Working up to 100 lbs
45 × 5-8
65 × 3-5 (+20 lbs)
80 × 2-3 (+15 lbs)
90 × 1 (+10 lbs)
100 × 3–5×5 (+10 lbs) (work weight)

Working up to 150 lbs
95 × 5-8
115 × 3-5 (+20 lbs)
130 × 2-3 (+15 lbs)
140 × 1 (+10 lbs)
150 × 3–5×5 (+10 lbs) (work weight)

Working up to 200 lbs
135 × 5-8
165 × 3-5 (+30 lbs)
180 × 2-3 (+15 lbs)
190 × 1 (+10 lbs)
200 × 3–5×5 (+10 lbs) (work weight)

Working up to 250 lbs
135 × 5-8
175 × 3-5 (+40 lbs)
205 × 2-3 (+30 lbs)
230 × 1-2 (+25 lbs)
250 × 3–5×5  (+20 lbs) (work weight)

Working up to 300 lbs
135 × 5-8
185 × 3-5 (+50 lbs)
225 × 2-3 (+40 lbs)
255 × 1-2 (+30 lbs)
280 × 1 (+25 lbs)
300 × 3–5×5  (+20 lbs) (work weight)

Workout of the Day

STRENGTH

Perform 6 sets of the complex for load:
1 Power Clean
1 Front Squat
1 Shoulder to Overhead

Notes
Rest as needed between your sets. Today you have the option of performing a press, push press or jerk to get the bar overhead. Compare to the complex we did on 7/14/25 (Week 2). The decrease in total volume should allow you to lift heavier across all of your work sets.

METCON

EMOM x 15 MIN
A: 3 Power Cleans
B: :20 Bike SPRINT
C: Rest

Notes
We recommend fast, heavy singles on the power cleans rather than touch-and-go reps for this EMOM. Take the time to reset before each lift.

Advanced members should aim to lift around 75% or more of their 1RM. Beginners may need to reduce reps to maintain good form and cycle consistently from the floor.

On the bike, go for near red-line effort each round. Your performance will likely drop-off by rounds 4 or 5. Find a balance—push hard, but not so much that it compromises your power clean technique.

CrossFit Group Class Programming Template (WK5/8)

The art and science of warming up your lifts

In some of yesterday’s group classes, Coach David asked members to write out their planned warm-up progressions for their lifts, including the magnitude of each weight jump. This is a great way for members to be more intentional about the weights and reps they choose, and it also provides transparency between athlete and coach for better feedback.

In the image above, the member’s deadlift warm-up plan is written in purple, while Coach David’s recommendations are in green. The original plan included jumps of 40 lbs, 50 lbs, 30 lbs, 20 lbs, and 25 lbs. Not bad—but if we compare it to the recommendation, we see a suggestion to skip the 95 lb set and, after 135 lbs, make jumps of 50 lbs, 20 lbs, 20 lbs, 20 lbs, and 15 lbs. In this version, the weight increases are more consistent or decrease in size as the lifter approaches their working weight.

Another member had two 50 lb jumps followed by a 5 lb jump before reaching their work set. These kinds of inconsistencies are common and may go unnoticed by coaches unless you ask for feedback.

So, a gentle reminder: plan your warm-ups, write them out, and ask your coaches if you’d like feedback on your approach. Happy lifting!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 4-6
B. Sumo Deadlift, 4 x 4-6
C. Bench Press, 4 x 4-6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have a lifting complex of power clean + front squats + jerk, plus power cleans and biking.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE

3 Rounds for Quality/Load
A1. Alternating DB Bench Press, 3 x 12 (6 ea side)**
A2. Single Leg DB RDL, 3 x 6-8 ea
A3. L-Hang, 3 x 20-30 sec

**Athletes who performed barbell bench press for their strength work today can sub DB Lateral Raises or DB Lying Tricep Extensions, 3 x 12-15.

Notes:
Build in weight so your first set primes the movement patterns, and the latter two sets are hard and heavy. Rest 45-75 sec between movements.

L-Hang: Maintain active shoulders and toes above the hips. Accumulate time as needed, taking short rests between smaller “clusters” of the hold. If needed, scale back to a single leg hold or tuck hold.

CrossFit Group Class Programming Template (WK4/8)

Thank you to everyone who contributed to our summer donation drive for VOCAL NYC. We donated several loads of clothing and supplies for our neighbors in need. The CFSBK community is amazing!

The L-Hang

Today’s L-Hang is an isometric gymnastics exercise that works your hip flexors, lower abdominals and grip. Aim for mature “lines” in your body, meaning your knees stay straight, legs together, toes pointed and don’t forget to SMILE while you do it!

Final day of the CrossFit Games

Today is the final day of the CrossFit Games, see the final events on any of the platforms below:

The 2025 CrossFit Games are this weekend! See the best of the best throw down to crown the fittest on earth. Below are three ways you can watch the Games this weekend.

The CrossFit App 

• Full live coverage in English, commercial-free, Available worldwide

CrossFit Games Website

• Full live coverage in English, commercial-free
• Available worldwide

YouTube – CrossFit Games Channel

• Full live coverage in English, commercial-free
• Available worldwide
• Translated broadcasts available in Korean, Portuguese, Spanish, and French on their respective YouTube Channels (CrossFit Korea, CrossFit Brazil, CrossFit Spain, and CrossFit France).

Workout of the Day

For Time
400m Run
50 Wall Ball Shots
400m Run
40 Box Jumps
400m Run
30 DB Thrusters
400m Run
20 Muscle Ups
400m Run

Notes
Intent ~18-26 min. There is a 26 min cap on the workout.

Run: If your pace sets you at > 2:30, scale back to 270m.

Box: 24/20/16″. Scale further to a 12 or 6″ soft box if needed.

WB: 20#, 10′ / 14#, 9′ / 10#, 8′
Mass/center of ball hits above your target line for the rep to count.
Choose a scale that allows you to do 15+ reps unbroken

DB: 50/35/20# ea hand
Tough weight that you can do 6+ reps unbroken

Muscle Ups: Rings or Bar are good to go today. If you’re doing strict ring muscle ups, consider scaling to 10 reps.

MU Scaling:
A. 10 Reps
B. 20 CTB Pull Ups + 20 Dips
C. 20 Pull-ups + 20 Push-Ups
D. 20 Ring Rows + 20 Modified Push ups

CrossFit Group Class Programming Template (WK4/8)

Coaches Whitney, Cara and Avery as well as our CDO Zelda BTS in the office

2025 CrossFit Games this weekend

The 2025 CrossFit Games are this weekend! See the best of the best throw down to crown the fittest on earth. Below are three ways you can watch the Games this weekend.

The CrossFit App 

• Full live coverage in English, commercial-free, Available worldwide

CrossFit Games Website

• Full live coverage in English, commercial-free
• Available worldwide

YouTube – CrossFit Games Channel

• Full live coverage in English, commercial-free
• Available worldwide
• Translated broadcasts available in Korean, Portuguese, Spanish, and French on their respective YouTube Channels (CrossFit Korea, CrossFit Brazil, CrossFit Spain, and CrossFit France).

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 4-6
B. Sumo Deadlift, 4 x 4-6
C. Bench Press, 4 x 4-6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have running, wall balls, box jumps, thrusters, and muscle ups. Wee!

Your main lift can be building or sets across. You may superset with another DB/KB or bodyweight movement if desired.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE/SKILL

3-4 Rounds for Quality
1:00 Rope Climb Practice
1:00 Bike/Row/Run
:30 each side Adductor Side Plank

Notes
Friendly PSA: Learning how to efficiently climb a rope can be brutal for the skin on your legs. We recommend wearing long pants and/or a pair of tall socks or even knee sleeves around your ankles.

Use today’s time to practice your rope climb technique. This video link is set at a point to show a close up of a very efficient footwork method.

Practice Ideas:
A. Rig drill: good to isolate the footwork without worrying about going up the rope.
B. Descent focus: do a partial height climb and practice a safe, controlled descent.
C. Supine to stand climb: Improve upper body strength and grip without footwork.

More experienced athletes: work on completing at 15′ climb in as few “reps” as possible, and/or challenge yourself with how many reps you can complete in 1 minute.

Or… go legless!

The CrossFit Games Start Today!

Check out this link to see the schedule and how to watch this weekend’s events

CrossFit Group Class Programming Template (WK4/8)

August 2025 Member of the Month: Stephanie Morris

If you’ve ever walked into CrossFit South Brooklyn and been greeted by a warm smile – and perhaps a happy tail wag – you’ve probably met Stephanie and her sweet four-legged bestie, Miss Penny (who you may recognize as a model in our June 2025 charity dog calendar for Pupstarz!). This August, Steph celebrates her one-year NYC-iversary, and our community is all the richer for it.

A Seattle native with sojourns in London and Dublin, Steph arrived in New York last summer on an apartment hunt – only for fate (and Google Maps) to guide her straight to us. She and I (it’s me, JB!) quickly bonded over our Seattle roots, and from there it’s been nothing but joyful, sweat-filled history.

Whether she’s pushing herself to nail a handstand, swapping stories with the front desk crew (who never forget to give Miss Penny lots of love), or encouraging fellow members to embrace their quirky, wonderful, strong selves, Steph embodies the spirit that makes our gym so special. As she put it herself, the caring people she now has in her life – beyond the gym walls – are thanks to CFSBK, and they’ve been essential to her first year in Brooklyn. We feel just as lucky to have her.

Steph, you help make CrossFit South Brooklyn the unique place it is. Congratulations!

Name (and any nicknames):
Stephanie
Steph
Steffi -with explicit permission

Where were you born, and where did you grow up?
I was born in Seattle and grew up there. I lived for five years in London and one year in Dublin, and this month marks my first year anniversary in New York.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I did CrossFit for two and a half years in Seattle, before joining CFSBK last August.
Last July, I flew to NY to find an apartment. I arrived early to my very last viewing, and while waiting I googled “gym” – ten minutes later I found myself at CFSBK. JB was there, we bonded over our Seattle roots, and in that moment I knew I had to get that apartment so I could live within walking distance of this gym.

What keeps you coming back to CFSBK?
The members, who share my love of doing unpaid hard work for fun.
The front desk staff, who always greet my dog Miss Penny and distract me from joining class on time with their good chat.
The coaches, who are all fantastic at identifying ways I can improve my technique.
The inclusive culture, where we can all be our wacky wonderful strong selves.

What does CFSBK mean to you?
My mental and physical health depend on moving my body, socializing, having goals, and loving dogs. CFSBK is where I go for all of those things! That means everything to me.

How has the gym changed your life?
As an adult I’ve moved cities a lot, and my gym has always been where I’ve found friends and anchored my routine. This is especially the case at CFSBK. It has been crucial to my happiness and my sense of belonging in Brooklyn.

Can you share a memorable experience or achievement from your time at CFSBK?
A few months ago, walking home from a workout, I lost a ring that was very special to me. I was so mad at myself. On the verge of tears, I ran into Lizzie and Jax on 5th Ave. They immediately stopped what they were doing, gave me hugs, and joined me in slowly retracing my steps back to CFSBK. In the days that followed, a number of other members (Asha, Super Karl) checked in with me and kept looking.
I never found the ring, but the loss showed me the caring people I now have in my life, beyond the gym walls, because of CFSBK. Thank you to everyone I’ve met for making my first year here a special one.

What are your current fitness goals?
Handstand hold
Strict BMU
Deadlift 2xBW
Human flag (lol)

Program your dream workout:
E2MOM x10:
9 cal row
9 TTB
5 deadlifts 185#
5 push ups

Program your nightmare workout:
For time:
800m run
70 double unders
6 rope climbs
50 DB box step overs (35#)
40m handstand walk, minimum 5m segments
30 kbell swings (53#)
20 pull ups
10 sandbag to shoulder, 100#

…okay after rope climbs I forgot this was supposed to be a nightmare and this turned into a workout I would definitely do. Anyone want to join? 

Favorite and least favorite lift:
I couldn’t possibly. I love and respect all my lifts equally.

How do you spend your time outside of CFSBK? Do you have any hobbies?
I care for dogs at an animal shelter y estoy aprendiendo español.
I’m in grad school for a Masters of Public Administration, focusing on nonprofit finance.

What are you currently recommending (books, shows, food, etc.)?
“Oh Dumplings” – Chinese street food and boba tea on Court/Bergen
“Night Film” book by Marisha Pessl – psychological thriller 

Any advice for new CFSBKers?
Try not to doubt your ability to do something that you’ve never tried before. When it comes to a new movement or a heavier weight, your mentality is key.

Workout of the Day

STRENGTH

Every 90 sec x 12 min (4 Rounds)
Even: Strict Handstand Push-Ups*
Odd: Hip Thrust x 12-15

Alternate Movements each interval for 4 of each, 8 total intervals.

Notes
Hip Thrust: If you’re comfortable with this movement for 15 reps, add a DB at the hips.

HSPU: Work along the following progression, listed here from more advanced to more foundational:
A. Max Reps (1-2 RIR)
B. Accumulate Singles
C. Accumulate 2-3 Negatives (3 sec down)
D. Box Piked x Max Reps (1-2 RIR)
E. Tempo DB Press x 10 @ 21X1

If you have…
> 10 unbroken reps: consider adding a deficit.
3-10 unroken reps: perform A.
< 3 unbroken reps: perform B.
0 strict reps: perform C, D, or E, whichever allows for full ROM practice and controlled movement.

Note your reps this week; goal is to add a rep each round in the following exposure.

METCON

21-15-9 Reps for Time of:
Hang Power Clean @ 115/85/65#
*Complete 5 Wall Walks after each round with the barbell

Notes
Intent < 10 min.

For athletes experienced with barbell cycling and comfortable at the wall, this will be a pretty quick workout and should be attacked from the beginning.

For beginner and intermediate athletes, strategically break up your cleans to keep your technique as consistent as possible and stay under your “threshold” before going upside down on wall walks. For example: 8-7-6 or 6-6-5-4.

HPC: Light weight, in the realm of 50-60% is a good guideline for most.

WW:
A. 3 full ROM reps
B. 4-5 partial ROM reps
C. 2 x 15 sec Angled Hollow Body Hold, resting between as needed

CrossFit Group Class Programming Template (WK4/8)

Jamie is looking for beta testers and Deadlift PRs

BETA testers wanted for new app being created by CFSBKer Jamie

Longtime community member Jamie (pictured above) has been building Atlas, a new fitness app designed to help users log workouts, utilize AI to generate personalized workouts, build community and challenge workout buddies. The app is in beta, and Jamie’s looking for volunteers to test it out and give feedback.

This is a great way to get early access to a tool built by someone in the CF community—and a fun way to connect with others, and challenge each other as we train.

All experience levels welcome — just folks who work out regularly and are curious about trying something new. Both iPhone and Android users welcome!

If you’re interested (or know someone who might be), text Jamie at 917-306-1500 or email axford00@gmail.com

Thanks again for supporting community-driven fitness tech!