Workout of the Day
FLOATER STRENGTH
A. Weighted Strict Chin Up 5×3
B. Strict Press 4×5, building
C. Clean Deadlift 5×3, building
D. Back Squat 5×3-5, building
Notes
For the chin up work, refer back to Monday’s programming notes for scaling options and progressions.
METCON
AMRAP 5:00
30 Unbroken Double Unders
15 Push Ups
10 Alternating Single DB Box Step Ups @ 50/35/20#
Rest 5 Min
AMRAP 5:00
20 Unbroken Double Unders
8 Burpees
8 Alternating Single DB Box Step Ups
Notes
The goal for each work piece here is 3+ rounds. Scale the volume of work or loading as needed.
In your rest period, keep your body moving: walk outside or at the front of the gym, do some gentle joint circles, and recover your breathing.
DU Scaling
A. 30 / 20, without worry about unbroken!
B. 15 / 10
C. 30 sec practice
D. 50 Singles / 30 Singles
Push ups may be elevated by using your box or a barbell in a rig such that you can touch your chest down on each rep. If 10 push ups is no problem for you unbroken, consider scaling up (12-16).
CrossFit Group Class Programming Template (WK3/8)
Wendy is Strong
THE UPSIDEDOWN CLASS & SERIES
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.
This program is offered in two formats. A 4 week closed series where you and a small group work on an individualized progression as well as a weekly class open to all members.
The Upside Down Class meets every Wednesday at 11am and is open to all CFSBK members just like any other class we offer. Participation will count as one of your weekly classes.
The Upside Down Series meets once a week for four weeks- this session is open to all levels.
About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.