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.

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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

Workout of the Day

METCON

For Time:
Row 1000/800m
3 Rounds:
15 Power Snatches
15 Burpees

Notes
Our first week snatching under duress we’re going with a light weight with an emphasis on barbell cycling under metabolic discomfort.
Snatches should feel light/medium and be performed as touch and go reps in 1-3 sets per round.
(+/75/65/55/45/35/-)

ASSISTANCE

Wide Grip Bent Over Rows
3x 10-15

1/2 Kneeling Wood Chops
3x 10-15e

Notes
For the Wide Grip BORs, use a grip somewhere between your snatch and conventional grips with a bias towards wider. Adjust for comfort but the idea is to target the upper back/mid traps/rear delts by having the elbows relatively flared out at the top. Weight should be pretty light and move with a controlled tempo.

CrossFit Group Class Programming Template (WK2/7)

What a TFBA!

The Burgener Warm-Up

This cycle you’ll see us using the Burgener Warm-Up every week before snatching. This progression was developed by coach Mike Burgener many years ago and is the foundation of the CrossFit Weightlifting course. The BWU focuses primarily on the 2nd and 3rd pulls of the snatch by breaking the movement down into 6 steps.

Drill 1: Down/Up
The point of this first drill is to teach what the end of the 2nd pull should feel like, with the lifter achieving dynamic full extension of the hips and knees while keeping the barbell close to the body.

Drill 2: High and Outside
The second drill, which is essentially a high hang pull, primes the arms to both wait until extension is reached before bending as well as how to use the “scarecrow” position to keep the bar close to the body through the 3rd pull. The term “high and outside” refers to the elbow position at the top of this drill.

Drill 3: Muscle Snatch
The Muscle Snatch picks up where drill 2 left off by finishing the arm turnover into the receiving position overhead. With light weights, this should be a quick motion where momentum is created by the hips and the bars path is guided by the arms.

Drill 4: Snatch Lands
Drill 4 starts with the bar overhead, where we left off from drill 3 and primes the feet to transition from the pulling position into the receiving position. These can land in a quarter overhead squat.

Drill 5: Snatch Drops/Tall Snatch
This movement starts back at the hang and omits the dip drive. The lifter must immediately pull themselves under the barbell into the receiving position. Body tension, speed and correct footwork are critical to execute this drill properly. You are essentially priming how to pull yourself under the barbell.

Drill 6: Hang Power Snatch
The final drill puts it all together by having the lifter jump the barbell up and pull themselves under into a quarter squat. Again tension and speed are critical here!

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