Workout of the Day
STRENGTH
A1. 5 x 3-5 False Grip Ring Pull Up
A2. 5 x 30 Sec Parallette L-Sit
Notes
On the pull ups, begin each rep with elbows locked in a full hang with the knuckles turned out.
It’s okay to break these sets into singles or doubles and reset your false grip each time.
Pull as high as possible on each rep. Whatever progression/scaling option you use, it should be one that allows you to finish with the hands/rings in physical contact with your chest.
The false-grip ring row is a foundational drill that challenges the athlete’s wrist flexibility and enhances forearm and back strength. While perhaps not as glamorous as the muscle-up, this exercise contributes significantly to overall upper-body strength and flexibility.
ASSISTANCE
3-4 Rounds for Quality
Bicep Curl 21’s
45 sec each Side Plank
10 Lying DB Hamstring Curls @ 3011 tempo
270m Jog, 250m Row, or 500m Bike
Notes:
Bicep Curls can be done with dumbbells OR a barbell, and are as follows:
7 reps bottom half
7 reps top half
7 reps full range of motion
The hamstring curls can be done on the floor as shown in the demo video, or lying prone on a bench.
CrossFit Group Class Programming Template (WK3/8)
Join us on Saturday 10/19 to celebrate and suffer through our 15th annual Fight Gone Bad charity event! This CFSBK tradition has raised over $440,000 for a variety of amazing causes through the years. This year we will again be partnering with Brooklyn Community Housing & Services
REGISTER HERE though 9/25
For our 15th year doing Fight Gone Bad, we’ve decided to put a little spin on the workout in what we’re calling the Brooklyn Edition of this workout.
3 Rounds For Total Reps of:
1:00 Wall Ball Shots 20/14/10lbs to 10/9/8′ target
1:00 Alternating Dumbbell Snatch 50/35/20lbs
1:00 Box Jump Overs 24″/20″/16″
1:00 Shoulder to Overhead 95/65/45
1:00 Row, calories
1:00 Rest
How do you perform the workout “Fight Gone Bad”?
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).
Explain the event!
Shortly after signing up, you’ll be placed on a team of 5-7 other CFSBKers. You and your cohort will choose a team name and costumes for the event. We always hold this event around Halloween to tie into the holiday, making it even more fun! Here are some examples from years past.
How does fundraising work?
At its heart, Fight Gone Bad is about helping those in need within our community. BCHS provides housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year. They help people learn to live productively and independently, with dignity and hope.
We’ll have a single fundraising link that everyone registered for the event can use to send to friends and family to help raise money for our cause. Donors can select your name from a dropdown menu, so you won’t need to create a profile—just share the link and story. As always, we’ll provide templates to help you get the word out. While some folks always knock it out of the park, our goal is for every person who signs up to raise at least $10 and contribute to the spirit of Fight Gone Bad.
