Workout of the Day

STRENGTH

Power Clean + Hang Power Clean + Jerk

Notes
In no more than 8 total sets, work up to a technically sound heavy single on the complex.

ASSISTANCE

3 Sets of:
2:00′ Air Bike
8-12 Seated DB Shoulder Press
8-12e Single Arm Bench Supported DB Rows

2 Sets of:
50 Orange Band Pull Aparts
15 Orange Band Pass Throughs

Notes
Work through the first triplet at increasing intensity per round. The 2nd couplet it about control through the full ranges of motion.

CrossFit Group Class Programming Template (WK3/7)

Throwback to Murph and Courtney doing 100 weighted kipping pull-ups.

Register for the 2022 CrossFit Open!

Learn more and register here!

Workout of the Day

WARM-UP

3 Rounds:
12 DB Curl to Shoulder Presses
12 (total) Walking Lunges
12 Hanging Leg Raises

STRENGTH

Single Arm Farmer’s Carry
4x 80’e

Copenhagen Plank
4x:20-:30e

Notes
Perform 3-4 total sets of each exercise trying to increase the length of your hold and weight on the farmer’s carry.

METCON

AMRAP 10:00
8 DB Power Snatches (L)
:20 OH DB Hold (L)
8 DB Power Snatches (R)
:20 OH DB Hold (R)
40 Double Unders

Notes
Scale the Double Unders to 20 DUs or 1:00 of DU practice.

CrossFit Group Class Programming Template (WK2/7)

Ménage à Couch Stretch with Mikey1, Joey and Dan

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Nighthawks by Edward Hopper: Great Art Explained in 15:00

Workout of the Day

“CINDY”

AMRAP 20:00
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Notes
Benchmark workout! This classic bodyweight triplet will test your muscular stamina and work capacity. Approach these movements with VIRTUOSITY. Keep your midline tight and perform full ROM on every.single.rep.

CrossFit Group Class Programming Template (WK2/7)

Jake from Beyond the Whiteboard at Friday Night Lights

 

We are excited to announce that CrossFit South Brooklyn is now partnering with Thorne HealthTech. Thorne is the premier company in the nutritional supplement industry and is trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, UFC, and over 42,000 health-care practitioners around the world to provide unparalleled support for your health and wellness.

At CFSBK, we are committed to helping people optimize their health and wellness through a holistic approach to fitness and nutrition. We have customized our gym’s online portal to only provide the supplements we provide the most value which are backed by research and practical experience. Whey Protein, Creatine, Electrolytes, Multi-Vitamins, Fish Oil and Vitamin D.

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

You can verify your Professional Connection and discount on your Thorne Profile page.

Workout of the Day

STRENGTH

Rack Deadlift
3-3-3-3-3

Notes
Use a 4″ elevation and work your mid range and lock out strength. You will likely be able to move more than you traditionally deadlift so make sure your maintain solid technique and don’t hyperextend at lockout.

METCON

Tabata Mash-Up:
Kettlebell Swings
Sit-Ups or Tuck-Ups
Box Jumps

Notes
Rotate through the three movements performing :20 of work followed by :10 of rest until you’ve completed each movement 8 times.

ASSISTANCE

Single Leg RDL
3x8e

Single Leg Calf Raise
3×10-20e 

CrossFit Group Class Programming Template (WK2/7)

Coach Katie is excited for the weekend

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What Makes Muscles Grow? Ted-Ed

Workout of the Day

SKILL: Handstand Kick-Ups

METCON

EMOM 21:00
A: :30 Air Bike
B: 5-8 Strict HSPUs or 5-8 Barbell Shoulder Presses
C: Rest

Notes
Your goal for this EMOM is to move at a steady and sustainable pace accumulating some volume on the pressing movements. Approach the bike at 60-80% intensity, enough to get your heart rate up and make it feel like work, but no so much that you’re crushed after each interval.

ASSISTANCE

Seated Shoulder External Rotation
3×10-12e

L-Crunch
3×15-20 

CrossFit Group Class Programming Template (WK2/7)

Register for the 2022 CrossFit Open!

The 2022 CrossFit Open is upon us!

The 2022 CrossFit Open starts on February 14th (that’s only 42 days away!) with registration opening up today. As always we’ll be programming these workouts on Saturdays through the three week open and be hosting Friday Night Light events for people who want to throw down in style. CFSBK always represents hard for the open!

Register Today