Tempo Front Squat
8 Sets of 2
Build to 2 3RM
Tempo is 3 down, 3s pause
In 1 Minute perform:
1 Tempo Front Squat @ 85% of 2RM from the day
And as many Alternating Jumping Lunges as possible
Rest 3 Minutes between rounds
Coaches Notes: Today builds from our previous Tempo Front Squat work. The primary focus is posture and position while squatting followed by a met-con that brings back the alternating jumping lunge. It’s a Leg Day!
Score: Total jumping lunges accumulated over 4 Rounds from Intensity
Scaling for Intensity
- Tempo Front Squat → Tempo Goblet Squat
Jumping Lunges → Step Back Lunges
AMRAP 25 in Teams of 4
5 x 25′ Shuttle Run
10 DB Power Clean 50/35
5 x 25′ Shuttle Runs
Each Rep is there AND Back. Each set of Shuttle Runs finishes at the Dumbbells.
In team of four, one person completes an entire round, then the next person does the same, and so on.
Coaches Notes: A simple day today with a 25 minute long relay race. Each round you should do should be an all out effort as you get rest of 3:1.
Score: Combined Rounds + Reps across the team
Strict Pull Up
Rest 2mins between sets
Chest to bar Pull Up
Box Jump over 24/20
After Each Round, Perform 50 Double Unders. The workout ends with Double Unders.
Coaches Notes:The weighted strict pull up returns today! Athletes who were present for the 5×5 day should attempt the same weight (or band tension) for the 4×8 appearing in today’s consistency section. The 21-15-9- workouts are always quick, so make sure you are ready to go fast.
Score: Time to complete Intensity
Scaling for Intensity
- C2B Pull Up → Reduced Reps C2B Pull Up → Jumping C2B Pull Up → Ring Rows
- Box Jump Over → Reduce Height → Reduce Reps → Step Over the Box
Double Under → Reduced Number of Double Unders → 120 single unders with 10 Double Under attempts each round
Member of the Month Bil T.
Bil and his wife Natasha have both embraced CrossFit and have been a big part of our CFK community for a number of years now making it an important part of their day to day lives. They’ve even rubbed off on their Daughters who now do CrossFit themselves.There’s not many social events or challenges that they don’t get involved with.
Bil’s hard work, consistency, and commitment to his fitness has paid off. He shows up with a Timmie’s in hand, greets everyone and puts 100% into every wod . Most importantly, he knows how to keep it fun. He’s always encouraging and cheering on others as he suffers along side them giving everyone a high five at the end. Bil will always go out of his way to introduce himself to new people and makes them feel welcome. This is what CrossFit is all about. Thanks for being part of the CFK community Bil.
With an Empty Barbell
5 Muscle Clean + 5 Strict Press
5 Dip Jump Land Drill
5 Hang Squat Clean + 5 Power Jerk
Clean and Jerk
Coaches Notes: Another heavy day, now focused the Clean & Jerk. Athletes should aim to hit their previous 1RM for a double. The day, in its entirety, is designed to help athletes Clean and Jerk better. Make sure technique is dialed in with a barbell before progressing towards weight.
Deni Doing the River Dance 🙂
75 Cal Row
75 Toe to Bar
75 Hang Power Snatch 75/55
75 Bar Facing Burpee
Coaches Notes: A long chipper before we change gears with a heavy day tomorrow. The high rep nature of this workout will test shoulder stability. The intensity piece is classic crossfit and should take athletes around 30 minutes.
Score: Time to Complete Intensity
- Toe To Bar → Reduce Reps → Knee to Elbow → A combination of Arch to Hollow Swings with Leg Raise and V-Ups → V-Ups → Jack Knives → Sit Ups → Anchored Sit Ups
Hang Power Snatch → Reduce Weight → Hang Power Clean
Welcoming Meaghan to CFK:)
Meaghan is a competitive rower who is eager to learn more about CrossFit. So much so that she did the noon class immediately after her last fundamental session and crushed the WOD! Welcome aboard Meaghan!
40 min amrap with a partner
50 goblet squats 1.5/1.0
40 hand release push ups
30 power cleans 115/85
St Mary’s Phys Ed Classes giving CrossFit a GO!
Thanks to St. Mary’s and especially Mr Mandich for their on going support over the years and introducing High School students to CrossFit.
Perform 100m row sprints at the following stroke rates:
20, 22, 24. 28, all out
20 Russian KB Swing 32/20
Coaches Notes: Intervals return today: with a twist. There are other movements and rest is removed. This time the we are rowing intervals instead of running. Keep track of the times to complete your Rows!
Score: Average split time on Rowing in Intensity
Scaling for Intensity
- 1000m Row → Reduce Distance
- V-Ups → Jack Knives → Sit Ups → Anchored Sit Ups
Russian KB Swing → KB Sumo Deadlift High Pull → KB Deadlft