Workout of the Day

STRENGTH (A)

Every 2 Minutes for 9 Sets (18 min), Complete:

Advanced:
Power Clean and Push Jerk
(% of 1 RM)

1) 3 reps at 60%
2) 2 reps at 65%
3) 1 rep at 70%
4) 3 reps at 65%
5) 2 reps at 70%
6) 1 rep at 75%
7) 3 reps at 70%
8) 2 reps at 75%
9) 1 rep at 80%

Example (163# 1 RM):
3×95, 2×105, 1×115
3×105, 2×115, 1×123
3×115, 2×123, 1×130

Beginner:
Power Clean and Push Jerk x 2 Reps
*Every 3 Sets, Increase weight

Notes
1 “rep” of the complex = 1 Power Clean + 1 Push Jerk. Bail the bar from overhead, reset on the floor, and repeat. Don’t rush between reps.

This cycle we are revisiting the concept of Wave Training in our Olympic lifting! This is the practice of building up in weight, then back down, and back up again, for multiple “waves”. Ideally your technique is very consistent: from the empty bar to heaviest reps.

For the first few weeks of this cycle we’ll wave both the reps and weights to allow you to pay more attention to detail on your technique while still working up to a heavy percentage of your max.

Base your percentages off of whichever lift is your limiting factor. If you’re feeling a bit lit from the Open WOD this weekend, feel free to ignore percentages, go much lighter, and focus on quality movement.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Seated Arnold Press, 3×10-12 @ 21×1 tempo, building or across

Notes
The Clean Deadlift resembles a standard deadlift to large degree. The critical difference is that the positions, posture and balance match that of a Clean, rather than allowing the higher hips, balance toward the heels, and potentially rounded back of a standard or powerlifting deadlift. Generally, the clean deadlift can start at 90-120% of your best clean. If you are significantly limited by clean technique, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning.

Watch the video link to better understand this movement and how to execute it most effectively!

For the press variation, you may build in weight or go sets across. Leave 1-2 good reps in the tank today. Tempo = 2 sec down, 1 sec pause at bottom, “explode” up, 1 sec pause at top.

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CrossFit Group Class Programming Template (WK1/8)

The dynamic duo of Erin and Rachel rocking their version of 25.3 last Saturday

New Training Cycle details with coach Whit

Workout of the Day

STRENGTH

3-5 Sets of the Complex
6-8 Chainsaw Rows – L
6-8 Contralateral Front Rack Reverse Lunges – L
6-8 Chainsaw Rows – R
6-8 Contralateral Front Rack Reverse Lunges – R
20 sec Goblet Bottom-of-Squat Hold

Notes
Use one implement for all three movements and perform them as a connected “complex” without rest.

Then, take 1-2 min rest between sets.

Start with moderate load and build to something very challenging. Using a KB is preferred, but if you find you’re between weights, a DB works, too!

For the squat, hold in your best/deepest active squat, with the elbows off the knees and lumbar curve maintained.

PARTNER METCON

8 Rounds for Time (4ea)
10 Goblet Squats @ 32/24/16kg
8/6 Cal Bike

Notes
Intent <7 min.

Come out swinging on this one! When you get those special feelings in your legs and lungs in round 3, just remember it’s actually almost over.

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CrossFit Group Class Programming Template (WK2/2)

Ricky (Garrick on the leaderboards) taking down another Open workout

Next Group Cass Programming Cycle: Monday 3/17/25 – Sunday 5/11/25

The Open is over and it’s time for another 8 week cycle! Wave loading returns, floater days keep floatin’, and constantly varied functional movements performed at relatively high intensity abound! Springtime, warmer temps, and a lurking “Murph” at the end of May all mean you’ll see a bit more running in the program. ::insert groans of despair here:: See below for all the deets. Send love notes and formal complaints to Whitney@CrossFitSouthBrooklyn.com

Weekly Biases
Monday: Power Clean and Jerk (wave loading) + Clean Deadlifts and Pressing Variations
Tuesday: Varied
Wednesday: Single Leg Strength / Upper Body
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

On Tuesdays, Thursdays, and Saturdays, we’ll utilize variance to balance out the week. These days will be a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, and so on.

Monday:
Strength and more strength! Our focus lift will be Power Clean and Jerks, utilizing wave training as we did a few cycles ago. This is the practice of building up in weight, then back down, and back up again, for multiple “waves.” Ideally your technique should be very consistent – from the empty bar to your heaviest reps. Check out the programming notes in Week 1 to learn more.

This main lifting segment will be followed up with strength accessory work of Clean Deadlifts and overhead pressing variations.

Wednesday:
Single leg strength and upper body supersets. We will alternate each week between lower body exercises to develop well-rounded unilateral strength. These will be coupled with an upper body movement, complementing what else has come up during variance in the week.
Weeks 1,3,5,7: Back Rack Reverse Lunges
Weeks 2,4,6,8: ATG Split Squats

This day will also incorporate a second segment, whether it’s a metcon or assistance work.

Friday and Sunday:
Floater Strength! Use this day to round out and/or make up missed lifts from the week. Since there is no dedicated squat day this cycle, choosing the squat pattern will be a good choice for many.

This day will also incorporate a second segment, whether it’s a metcon or assistance work.

Final thoughts…
A large part of your long-term training progress depends on logging your workouts accurately and setting yourself up for success with qualitative and quantitative notes. This also really helps classes run smoothly! If you’re not already… use the Beyond the Whiteboard app, free for CFSBK members!

Workout of the Day

OPEN WOD 25.3

For Time:
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts
5 Wall Walks
25 Cleans
5 Wall Walks
25 Snatches
5 Wall Walks
50 Calorie Row

Time cap: 20 minutes

155-lb deadlift, 85-lb clean, 65-lb snatch
225-lb deadlift, 135-lb clean, 95-lb snatch

Notes
For many of us, the wall walks will be a tough element of this chipper-style workout. Make sure you understand the standards clearly so you don’t waste any energy on costly no-reps.

Check out this rowing pace chart to help you with your strategy on those 50 cals.

If you are not registered for the Open, today could be a great day to challenge yourself on one or several of the movements.

Or… it could be a good day to employ your scaling options and find a manageable method with which to attack this one and hopefully finish it!

Either way, work hard and make yourself proud.

Scaled: (Ages 16-54)
Scaled wall walks |85, 65, 45 lb
Scaled wall walks | 135, 95, 65 lb

Masters 55+:
Scaled wall walks | 125, 65, 45 lb
Scaled wall walks | 185, 95, 65 lb

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CrossFit Group Class Programming Template (WK2/2)

Anthony and Chimene versus the barbell

A note about classes today

Running two 20 minute heats, plus warm-ups and standards review is going to be tight today. If you’re able to, please come a little early to do a general warm-up. Heres an example:

2-3x
1:00 Bike or row
10 Barbell/KB or DB Deadlifts
10 Front/Goblet Squats
10 Push-Ups

Any hip or front rack mobility

25.3 Overview and tips

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×3-5
B. Front Squat, 3×3-5
C. Deadlift, 3×3-5
D. Strict Pull Ups, 4×5
E. Power Clean OR Snatch, 4×3

Notes
Tomorrow we have Open Workout 25.3, which includes Wall Walks, Rowing, Deadilfts, Power Cleans, and Power Snatches.

If you’re doing tomorrow’s workout, good options are to front squat at moderate load, make up strict pull-ups if you missed them yesterday, or do low volume cleans or snatches to keep your technique feeling fresh.

Pull-Ups can be weighted, bodyweight, foot-assisted, or band-assisted.

ASSISTANCE

4 Rounds for Quality
600m Bike OR 270m Jog
16 Walking Lunges
1:00 Jump Rope Practice
16 V-Ups, Tuck-Ups, or Sit-Ups

Notes
We’ve got another low intensity piece to move and groove through today before the final Open workout hits. If you’re resting tomrorow, consider scaling up your pace here and/or adding weight to the lunges.

If you’re already comfortable with double unders, work on boxer skips, alternating foot step, varying tempo/height singles, or crossover jump rope!

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CrossFit Group Class Programming Template (WK2/2)

Last weekend coach David attended a CrossFit Level 2 certification course at CrossFit East Nashville. It was a great weekend of learning, connecting with other coaches and exploring ideas to help improve CFSBK. Fun fact, about 5 years ago David did naked burpees at an event with one of the seminar staff. We won’t say who or explain why though!

The final Friday Night Lights for the 2025 Open is tonight!

For our last week of FNL, coaches David and Katie will lead the Punk Rock vs. Yacht Rock throwdown. As of this posting, every heat is SOLD OUT, so if you didn’t snag a spot in the workout, dress up, come out, and cheer on the final week’s efforts! We’ll be running four 30-minute heats, starting at 5 PM.

 25.3 – Punk Rock vs. Yacht Rock Showdown 
For the grand finale, choose your side: Are you a CFSBK punk rocker ready to smash the WOD or are you smooth-sailing in polos, pastels, and boat shoes, riding the yacht rock wave to fitness glory? Pick your vibe, dress the part, and let’s send the Open out with a bang or splash.

How to Dress the Part:

• Yacht Rock – Think pastels, florals, and nautical themes. Channel laid-back luxury with linen, boat shoes and a trust fund from father.
• Punk Rock – Go bold with ripped denim, band tees, spikes, and dark colors. Leather, chains, DIY patches and a strong disdain for capitalism will go a long way.

Workout of the Day

SKILL / ASSISTANCE

Turkish Get Up

Notes
Accumulate a total of at least 12 quality reps on each side today, more if time allows. Trade arms as desired. Keep your eyes on the weight you’re using and use your core to stabilize your body throughout each rep. Pause for a eat in each phase of the movement to create clear landmarks for yourself with this multi-part exercise.

Beginners: Use light to moderate loads throughout.

Int/Adv: Once you’ve established clear mechanics and consistency at light weights, build in load to something challenging for the day.

METCON

“Strict Nicolita”

AMRAP 14 Min
400m Run
Max Reps Strict Pull Ups

Notes
This workout is based on the CrossFit benchmark workout “Nicole.”

Intent: 3-5 Rounds

Pull-Up Scaling, based on athlete capacity…
>10 unbroken. If you’re concerned about over-doing it on volume today, you can “cap” your pull-ups in each round. Work to around RPE 8/10, or 2-3 reps in reserve, instead of to failure.
> 5 Reps Unbroken: Perform the workout RX’d.
< 5 Reps Unbroken: Begin each set with a max set of strict pull-ups (yes, 1 counts!), then add a band to get to at least 5 reps each round, ideally more in some rounds.
No Strict Pull Ups (yet!): Perform a version of banded strict pull-ups OR ring rows that allows for a tough set of at least 5 reps.

Run Scaling:
A. 270m Run
B. Substitution: Bike 1200/1000m or Row 500/400m

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CrossFit Group Class Programming Template (WK2/2)

Alena 25.2ing with Kess’ unhinged projector contribution

25.2 World Record Performances

Here are the top two Rx’d performance for 25.2. Absolutely nuts!

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

65, 75, 85 lb (29, 34, 38 kg)
95, 115, 135 lb (43, 52, 61 kg)

Colten Martens: 4:01

Mirjam von Rohr 4:18