Workout of the Day

STRENGTH

A) Pause Clean Deadlift + Hang Clean
2 x (1+3) – light
2 x (1+2) – medium
2 x (1+1) – medium to heavy

Notes
*Pause for 1 full second with the plates 1″ off the floor before continuing to stand.
*Hang = just above knee.
*Rest as needed between these 6 sets as you work up in weight.

B) Paused Front Squat* + Front Squat
3 x (2+4)

Notes
*Pause for 1 full second at the bottom of your full depth front squat.
*This is 3 sets of 6 reps, where you will pause for the first 2 reps of each set and then continue without the pause for 4 more.
*Add a bit of weight to what you did last week, but you should still own that pause for two reps and keep good technique throughout.

METCON

AMRAP 5:00
10 alternating Renegade Rows
10 alternating DB Front Rack Curtsy Squats
10 Sit-ups

Notes
Use the same set of DB’s for the first two exercises.
Choose your loading based on the weaker movement for you.

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CrossFit Group Class Programming Template (WK2/9)

John putting in the grunt work during Saturday’s EMOM

CrossFit in 6 Words

Workout of the Day

STRENGTH / BARBELL CYCLING SKILL

Push Press
1×10 @ light to medium
1×8 @ medium
3×6 @ medium to heavy

Notes:
Bars will be taken from the rack.
Use this as a time to practice your barbell cycling technique.
Here’s a deep dive on the push press.

STRENGTH

Every 30 sec x 20 sets
1 Deadlift @ ~70%

Notes:
Weight on the bar should be moderately heavy. If you have a recent 1RM (within 6-8 months), use about 70% of that. If not, use a challenging load that you can move with sound technique.

ASSISTANCE

3 rounds:
10-15 DB bicep curls
10-15 overhead tricep extensions

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CrossFit Group Class Programming Template (WK2/9)

Sign up to get Tattooed at the CFSBK Art Show this Saturday!

CFSBK’s resident tattoo artist Jim Gentry will be tattooing off his flash sheet this Saturday at the art show. Tattoos will be $50 each and all the proceeds will to to Jess Fox’s medical fund!

Sign up for a Tattoo here!

Choose a design from this flash sheet

Example final product from last year

Workout of the Day

SKILL: Bar Muscle Ups

METCON

4 rounds, each for time of:
5 Bar Muscle-Ups
50 Double Unders

rest/walk 1 min between rounds

Notes:
Bar muscle ups should be done in 1-2 sets. DU’s should take 1 min or less.
The intent is that each round is in the range of 1-2 min.
Embrace scaling as needed!

BMU scaling options:
a. volume: 4, 3, or 2 reps per round
b. modify: band, box, or partner assisted muscle up
c. substitute (skill): 5 CTB kipping pull ups
d. substitute (strength): 10 banded strict pull ups + 10 bench dips per round

DU scaling options:
a. volume: 40, 30, or 20 reps
b. modify: alternate foot steps or single unders x 80 reps

ASSISTANCE

3 rounds for quality:
1:00 bike, nasal breathing
12 db bent over reverse fly
12 alternating single leg v-up

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CrossFit Group Class Programming Template (WK1/9)

Coach Katie would like you know we’re well past the point where we need to say “Happy New Year”. Also, is any of this stuff yours?? Please take it home!! (image by Aaron W)

The Iron Triathlon

Don’t do this. But enjoy the show, this volume is absolutely unreal.

Workout of the Day

SKILL: Sandbag Ground to Shoulder

Channel your inner Dani Speegle today!

METCON

EMOM x 32 min:
A. 14/11 cal row
B. 30 sec weighted box step up, 50/35#
C. 40 sec forearm plank
D. 30 sec sandbag ground to shoulder

Notes:
This 8-rounder is going to add up! Start with what feels like a “too easy” pace.
The row should be completed in 40-45 sec consistently. Scale volume as needed.
Step ups are done with a single DB and can be held anyhow: suitcase style, front rack, goblet, or behind the neck are all acceptable.
At the sandbag station, focus less on the number of reps you complete and more on the mechanics and consistency of the movement.

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CrossFit Group Class Programming Template (WK1/9)

Coach Brett and Coach Whit are taking a sabbatical!

Call it a reeeeeally long honeymoon. We are heading out at the end of this month for some extended travel and adventures beyond Brooklyn! We plan to be away for about nine months in total. Our first two will be in Southeast Asia and New Zealand, followed by some road-tripping through the U.S. The details after that are still in the works, but we hope to do a bit of surfing in Portugal, some hut-to-hut hiking in Italy, and checking out what the National Parks in Canada have to offer. This isn’t goodbye, it’s just so long for now, and you may even see us pop by for a workout or two later this spring and again in late summer! We are deeply grateful for all of the love and support we receive from this beautiful community on a daily basis, and we’ll miss you while we’re out on the road, sea, trails, and sky.

Workout of the Day

STRENGTH

A1) Back Rack Reverse Lunge: 3 x 6 ea

Notes:
Lead with your weaker leg/side if you know it. These are not alternating.
Take a few sets to find a moderately heavy load for 6 reps on each side, then complete 2 more sets of 6 at that load. Example:
35# x 6ea
50# x 4ea
65# x 6ea x 3 sets

A2) Single Arm DB Bent Over Row: 3 x 12-15 ea

Notes:
On both movements, use a “slower down, faster up” tempo.
Rest as needed between movements, in the range of 60-90 sec.

PARTNER METCON

For Time:
120 air squats
60/48 cal bike
100 air squats
50/40 cal bike
80 air squats
40/32 cal bike

Notes:
Divide the work evenly, totaling up to the rep counts listed.
Chip your way through, switching off as desired.

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CrossFit Group Class Programming Template (WK1/9)

Noa working her inversions in class earlier this week. This box assisted partner progressions takes out the dynamic elements of kicking up to a handstand so you can focus on making adjustments to your static handstand.

ART SHOW LIVE PERFORMANCES SCHEDULE

This year’s art show has FOUR live performances as well as live tattooing by Jim Gentry!! On top of all the amazing art we’ll see, you can look forward to some very talented people entertaining you!

6:30: Doors  open
7:00-8:00: Jazz w/ Paul Bennett’s band
8:30-8:45: Molly Winter acoustic guitar & vocals 
8:45-9:00: Justine Aronson vocal performance
9:00-9:15: Jax Weiner , 8 min short film on big screen