Today’s Programming

SKILL: Kettlebell swings

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

METCON

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

Alchemy @ Home

Another successful Queer Trans Strength NYC lifting club meeting at CFSBK

Upcoming Events at CFSBK

• There is still room in our upcoming AntiGravity Strength cycle!
• Coach Brett is putting on another Knee Strength, Stability and Range of Motion Seminar on 8/29
• We have a Wim Hof Method Seminar on 9/12

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Danielle Brandon Hits a 190-lb 1-Rep-Max Snatch 

Today’s Programming

STRENGTH

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.

METCON

“ANNIE”

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

Alchemy @ Home

CrossFit Legend Annie Sakamoto on where the ‘Annie’ work out came from

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What if Friendship, Not Marriage Was the Center of Our Lives? The Atlantic

Today’s Programming

STRENGTH

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.

ASSISTANCE

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

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Alchemy @ Home

Sarah rocking some Kettlebell Front Rack Reverse Lunges

The Showers are Open Again!

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!

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Man Approaches Unfamiliar Shower Knobs Like He Breaking Wild Stallion 

Today’s Programming

STRENGTH

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.

METCON

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.

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Today’s Programming

SKILL: Wall Walks or Handstand Walking

METCON

5 Intervals of:

In 3:00
5 Wall Walks
15 Box Jumps
AMRAP Row Cals in remaining time

Rest 3:00

Notes
You should finish the first two exercises in roughly 90 seconds before moving onto the row. Adjust your reps to roughly fit into that time frame.

CrossFit Group Class Programming Template

Alchemy @ Home

Kristine Andali hanging out on the Peg Board

ICYMI

• There is still room in our upcoming AntiGravity Strength cycle!
• Coach Brett is putting on another Knee Strength, Stability and Range of Motion Seminar on 8/29
• We have a Wim Hof Method Seminar on 9/12

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The Wall Walk CrossFit