Workout of the Day

ASSISTANCE

EMOM x 15 MIN
A. 2-6 Strict Chest to Bar Pull Ups
B. 1 min Double Under practice
C. Rest

Notes

Advanced athletes should work towards 1 min of unbroken DU’s today. Intermediate and beginner athletes should use drills and ideas provided by the coach to practice productively.

The intent for today is to specifically work on the chest to bar range of motion for strict pull ups. If you cannot get your chest to touch the bar yet, scaling options are:

A. 10 sec Chest to Bar “lock-off” (with or without band) + 2-6 banded CTB
B. 2-3 CTB Pull Up Negatives @ 31A3 tempo
C. 4-6 Foot Assisted Strict CTB with barbell in rack

FLOATER STRENGTH

A. Push Press, 3×8-10

B. Back Squat, 3×6 / DB Bench Press 3 x 6-8 @ 3111 Tempo

C. Deadlift, 15-12-9-6

D. Dip Snatch + Hang Snatch + Snatch, 6x(1+1+1)

Notes
Choose one main lift to work on that rounds out your week. You may superset with a bodyweight or DB/KB exercise if desired.

Push press: Aim to either do more reps or more load than last week.
BSQ: Heavier than last week’s 8’s.
Deadlift: Use the four sets listed to build in weight to something that feels like an 8/10 RPE for the set of 6.
Snatch Complex: Work on creating vertical drive through the legs and hips as well as a vertical punch up at the top of each rep. Newer athletes should focus on light loads and improving understanding and coordination with the lift. Int and Adv athletes can build in weight across the sets as technique allows.

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CrossFit Group Class Programming Template (WK2/8)

Welcome to CrossFit South Brooklyn

Here is an abbreviated version of an exit lecture we give at the end of our Foundations program to help orient new members with some gym basics. Here we cover helpful notes about where to find workout and community information, how to track your workouts, what floater days are and how to stay tuned tuned into what’s happening at CFSBK.

Workout of the Day

STRENGTH

A. Pause Overhead Squat
3×3 @ 2211

B. 1 Dip Snatch+ 1 Hang (Knee) Snatch + 1 Snatch
6x(1+1+1)

Notes
Take about 10 minutes to work on the paused overhead squat. Newer athletes should keep the load light enough to maintain their best possible positions and build confidence. Intermediate and advanced athletes can build in weight across the sets as technique allows.

After the OHS, we’ll come out to the floor to do barbell drills and hit the snatch complex. Newer athletes may choose to stay with very light load for all 6 sets today. Int and Adv athletes can build in weight as technique allows.

METCON

Tabata Mash Up
A. KB Swing
B. Burpees

Notes
This workout is 8 rounds total, alternating movements each round for 4 each. Go hard and hold on!

If you have the mobility and stability for it, go overhead on your swings today. Note that the bottom of the bell should face the ceiling with the wrist, elbow, shoulder, and remainder of the body in one vertical line.

If you typically scale to no-push up burpees, today try doing some or all of your reps with the push up, even if that means you move a bit slower.

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CrossFit Group Class Programming Template (WK2/8)

Couple of hall of famers, Rickke walked through CFSBK’s doors first in 2009 and James in 2013. Love to see it!

CrossFit legend Nicole Carroll goes for a BW OHS x15

Workout of the Day

For Time:
800m Run
15 Deadlifts
550m Run
12 Deadlifts
400m Run
9 Deadlifts
270m Run
6 Deadlifts

Notes
Suggested DL loading: +/185/135/95/-, or about 50% of your 1RM Deadlift.

If you run at more than a 10 min mile pace, scale to:
550/400/270/130m

Sub for running is Bike:
2000/1500/1000/500 meters OR
1.2 / 0.9 / 0.6 / 0.3 miles

ASSISTANCE

3-4 Rounds for Quality and Load
10 Sandbag Bear Hug Good Mornings
1:00 Forearm Plank
Bicep Curl 21’s

Notes
Aim for minimal rest within the round, then rest 60-90 sec between rounds.

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CrossFit Group Class Programming Template (WK2/8)

Herondale Farm CSA at CFSBK

Did you know CFSBK is the drop off location for a CSA? This is a great way to access locally raised grass-fed beef and lamb as well as pasture raised pork and chicken (and eggs!). CFSBK and Herondale farms have worked together for over a decade to help provide sustainable meat products directly from the farmer to Brooklyn. Learn more and sign up here!

Workout of the Day

STRENGTH

A1. Back Squat
3×6

A2. DB Bench Press
3×6-8 @ 3111 tempo

Notes:
BSQ: If you were here last week, aim to go heavier than your 8’s. You can build in weight again OR go sets across.

Example:
Week 1: 145×8, 155×8, 165×8
Week 2: 3×6 @ 175#

DB Bench Press tempo is 3 seconds down, 1 second full stop pause resisting gravity at the bottom, then drive up and reset. Aim to find a good sensation of stretch across your chest at the bottom of each rep.

METCON

4 Intervals of:

AMRAP 2 min
12 Hand Release Push Ups
15/12/9 Calorie Row
Max Reps DB Suitcase Box Step Overs in remaining time

*Rest 1 min between Intervals

Notes
Intent is that the push ups + row takes you no more than 1:30 so you have at least 30 seconds per round to do step overs. Scale the volume of work or push up difficulty accordingly. On the step overs, use your outside leg to step up. You do not need to stand all the way up on the box. Choose a weight you can move at a good pace without having to stop.

Push Up Scaling:
A. 6-10 Hand Release
B. 10 Elevated (challenging in 1-2 sets)

Step Overs:
Height: 24/20/16″
Weight: 40/25/17.5# DB in each hand

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CrossFit Group Class Programming Template (WK2/8)

New Role & Promotion @ CFSBK

CFSBK is proud to announce that coach Whitney has been promoted to a new role at the gym called the Director of Training. Whitney first walked through CFSBK’s doors in 2009 and has seen and done it all from member, to front desk staffer, to coach and now our DOT. Her professionalism and passion for coaching is evident to everyone who’s worked with her and we couldn’t be more excited to have her in this role. Please join us in congratulating coach Whit on this promotion!

The Director of Training role will spearhead three critical areas that contribute to the ongoing success of CFSBK:

1. Onboarding: Through organized processes, we’ll ensure new coaches integrate smoothly into our gym culture while utilizing their unique voice.
2. Group Class Programming: While Coach Whit won’t write every cycle, part of the role will be to orchestrate and shape the class program across the calendar year.0
3. Coach Development and Continuing Education: Central to this role is the cultivation of a learning culture. By investing time and energy into the professional growth of everyone on the coaching staff, we’ll continue to develop our skills and elevate the member experience.

Workout of the Day

STRENGTH

Push Press
3 x 8-10, Across or Building

Notes
This is the same rep scheme we saw last week, so see if you can make some quantitative and/or qualitative progress. Here is one example:

Week 1:
65×10, 75×10, 85×8

Week 2, aim for:
75×10, 85×10, 90×8-10

PARTNER METCON

AMRAP 12 MIN
3 Bar Muscle Ups
6 Box Jumps 30/24/20″

Notes
Partners alternate full rounds.

Use a higher box than you usually would, but one that still feels safe for you. It is mandatory to step down from the box today or use your hands for an assisted hop down. Do not bound off this higher box. If a 4″ change in box height feels like too much, then try adding a 45# plate to the top of your usual box, which adds 2″.

BMU Scaling:
A. 1-3 BMU
B. 3 CTB Kipping Pull Ups + 3 Dips (Matador, Bench, or Parallette)
C. 3 Strict Pull Ups + 3 Dips (as above)
D. 3 Foot Assisted Pull Ups + 3 Dips (as above)

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CrossFit Group Class Programming Template (WK2/8)

A beautiful pillow made by our own Amy Muckerman from one of the old Tokembi shirts we printed. Stay tuned for a new shirt design from another CFSBK artist coming up!

Memorial Day Murph: An Origin Story

Learn more about out 17th annual Memorial Day Murph event and sign up for a heat here!