Established 2007
EMOM 12:00
1 Clean
Notes
Work up to a submax but challenging full clean.
21-15-9 reps for time of:
Row Calories
DB Thrusters
Notes
Many of you may remember this workout from your foundations course back in the early days!
CrossFit Group Class Programming Template
Recent Foundations Grad Justin and Caroline working their way through “Annie”
Sara Sigmundsdottir’s Road to Recovery
Points to cover
– How to properly start and stop each set of swings
– Hinging versus squatting
– What the top should look like, what the bottom should look like
– Breathing strategies
5 Rounds for time:
Run 400m
30 Kettlebell Swings
20 Burpees
10 Wall Ball Shots
Notes
This will be a long slog of a workout. Keep a steady aerobic pace throughout.
CrossFit Group Class Programming Template
Another successful Queer Trans Strength NYC lifting club meeting at CFSBK
4-5 Progressive sets of:
Bike 2:00 @ Recovery Pace
12-16 DB Bench Press
12-16 Inverted Rows
Notes
Work up through 4-5 total sets on this triplet using the bike as an active recovery to keep your heart rate slightly elevated. For the bench and rows, your first 3 or so sets should feel like you’ve got at least 3 reps in reserve. Your final set should go to true failure.
50-40-30-20-10 Reps for time of:
Double Unders
Sit-Ups
Notes
Perform this benchmark without without an anchor on the sit-ups if you’re able!
Scale the Jump rope to 1/2 volume double unders, full volume alt 2 steps or double volume single unders.
CrossFit Group Class Programming Template
CrossFit Legend Annie Sakamoto on where the ‘Annie’ work out came from
What if Friendship, Not Marriage Was the Center of Our Lives? The Atlantic
Box Squat
Heavy Three
Notes
Work up to a heavy set of 3 reps on the box squat in no more than 8 total sets. Choose a box that will get your hip crease just below parallel. Most people will need to use a 12″ box with some bumpers on top of it, taller folks might require a 16″ box with a bumper on top. Sit, on tension for a one count before driving up out of the hole. Try to maintain the ability to move quickly.
4 Progressive Sets of:
12 Front Rack Reverse Lunges
50′ each Single Arm Farmer’s Carry
Notes
Build up through 4 progressively challenging sets on these two exercises.
CrossFit Group Class Programming Template
Sarah rocking some Kettlebell Front Rack Reverse Lunges
The showers in 608 are now available to members again! Unfortunately we will no longer be providing towel service so if you’d like to use then you’ll need to bring and take home your own towel. Scrub a dub!
Man Approaches Unfamiliar Shower Knobs Like He Breaking Wild Stallion
E2MOM x 5 Sets
Power Snatch + Hang Power Snatch
Beginner Complex:
Hang Power Snatch x2 + 2 OHS
Notes
Work up to a heavy but technically sound single on this complex.
3 Rounds for time of:
Run 270m
10 Alternating DB Power Snatches
20 Sit-Ups
Notes
For today’s workout, challenge yourself on the DB weight for the snatches. You only need to do 5 reps per arm, per round, so use a weight you’ve never attempted before on DB snatches. Do NOT drop your Dumbbells! The sit-ups may be anchored or unanchored.
Virtual Class Zoom Room (Password: alchemy)
Alchemy Active Recovery @Home: 10am
An hour of movement including stretching, crawling, balancing, rolling, prodding, pushing, poking and joking. Come as you are, feel better when you leave.
Lady Fox grinding through an CrossFit Open workout in the before times.
Ever Feel Your Skin Crawling? Maybe You Can Thank Evolution.