Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

---

Today’s Programming:

Workout of the Day

STRENGTH

A1: Barbell Bench Press
3-4×10-12

A2: RNT Reverse Goblet Lunges
3-4×10 each

Notes
BP: Keep 2-3 reps in reserve.
LG: Use a heavy Kettlebell or DB for loading and maintain tension against the band the entire time.

METCON

On a Running clock:

At the start, perform 3:00 max reps strict anchored Sit-Ups
At the 5:00 mark, perform 50 cal bike for time.

Notes:
On the sit-ups, keep your hands on your opposite shoulder and minimize the amount of momentum used to complete the range of motion. On average the bike will take folks ~2-6+ minutes.

CrossFit Group Class Programming Template

CFSBK @ Home

Physical Therapy Consultations with Coach Katie

Coach K HarpZ running Kate K through a physical therapy consult. What does a consult consist of you say?

⁃ One on one 60 min session
⁃ Full body movement assessment (passive and active)
⁃ Hands on treatment to address imbalances
⁃ Refinement of movement quality
⁃ Movement modifications/scaling options for group class (if necessary)
⁃ Follow up email summarizing assessment results, corrective exercise prescription, including 2 warmups/cooldowns specific to address limitations!

Got lingering aches and pains?
Email: katie@crossfitsouthbrooklyn.com to inquire!

Snow Notice

We plan on offering our normal schedule today, despite the impending snow storm. If anything changes everyone RSVP’d would get contacted directly. Note that we will likely keep the doors closed to prevent the snow from coming in. Our HEPA filters will be as always cleaning their air in the gym. Be safe out there!

---

Snow Leopards Are the Latest Cats to Be Infected With the Coronavirus NYT
A Wider NYC Shutdown Could Come ‘Immediately After Christmas,’ de Blasio Predicts NY1

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

---

Today’s Programming

STRENGTH

Front Squat
3-3-3

Notes:
Keep 1-2 reps in reserve.

METCON

EMOM 15:00
A: 1:00 Max Double Unders
B: 10 Thrusters
C: 10 Ring Rows

Notes:
JR: DU/ DU Practice / Alt 2 / Singles
THR: User choice if you’d prefer to use barbells or Dumbbells. Each set should be unbroken and uncomfortable.
RR: Adjust your body angle to make these unbroken and challenging. Don’t use momentum on the way up or down. If you were not here yesterday and would prefer to do 5-8 strict Chin-ups you can swap it in.

CrossFit Group Class Programming Template (New this week!)

CFSBK @ Home

Fit55 @ Home

Front Desk OG JB during yesterdays clean complex

---

[4k, 60 fps] A Trip Through New York City in 1911

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

---

Today’s Programming

Workout of the Day

STRENGTH

Work up to a heavy set of the following complex:

3 Hang Power Cleans
3 Push Press or Jerks

Notes:
Bias push presses and only jerk a rep if you think you need to.

CONDITIONING

AMRAP 12:00
4 Strict Chin-Ups
8 Deadlifts
12 Burpees

Notes
SCU: 4 Strict / 4 banded / 6 self assisted
DL: Touch and go unbroken sets. Medium heavy (225/185/155/135/115/95..) Will likely be heavier than your clean complex.
BRP: If you came yesterday consider doing no push-up burpees if you’re sore from benching.

CrossFit Group Class Programming Template

CFSBK @ Home

Harim on the erg with great posture

Next Programming Template

12.14.20-1.24.21

This training cycle will follow a 7 day split in similar vein to the prior cycle. Below are some of the strength biases we’ll have on given days, however the intention is to make every day at the gym a well rounded workout. There will also be a ring skill bias this cycle with supports, dips, inversions and some other variants programmed in.

Monday
Power Clean & Jerk
Vertical Pull

(Clean and Jerks, strict and kipping pull-ups)

Tuesday
Barbell Squat
Horizontal Pull

(Back or Front Squats, Bent over rows/ring rows/pendlay rows)

Wednesday
Horizontal Push
Single Leg Strength

(DB or BB Bench at varying angles, Lunge/step-up variants)

Thursday
Deadlifts
Dips/Triceps

Deadlifts, both conventional and touch and go, Ring Dips/Bench Dips/Triceps assistance work)

Friday
Cleans
Horizontal Pull

(cleans variants, no jerks, Bent over rows/ring rows/pendlay rows)

Saturday
Squats (Varied)
Vertical Pull

(Varied Squat movements barbell/wallball/goblet/single leg, strict or kipping pull-ups)

Sunday
Horizontal Push

(DB or BB Bench at varying angles)

---

Help Your Local Gym Survive the Pandemic

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

---

Workout of the Day

30:00 for Quality and load
Row 1:30
10e SL DB RDLs
10-15 DB Bench Press
10-15 DB Bent Over Rows

Notes:
Move at a steady pace for 30:00
Try to use the Same DBs for all three movements. The Bent over Rows are two arms at a time.

CrossFit Group Class Programming Template

Coach Whitney with a lil Barbell Complex

---

Building Emotional Safety Nets for Men NYT

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

---

Today’s Programming

Workout of the Day

STRENGTH

EMOM 12:00
1 Pause Front Squat

Notes
Try to make incremental weight jumps most or all sets.

METCON

“The Dumbbell Bear”

EMOM 15:00
5-7 DB Deadlifts
5-7 DB Hang Power Cleans
5-7 DB Thrusters

Notes
Perform the same rep scheme for all three movements. Each round should be done in :45 or less. If you begin to fall behind decrease the reps.
If you fall behind the clock and are taking over 1:00 to complete your reps, the workout becomes a traditional AMRAP… unless you can catch back up!

CrossFit Group Class Programming Template

CFSBK @ Home

Jessica L with a telltale sign of a CrossFitter. A right of passage no one wants. Be careful box jumping!