PULL-UPS
Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted reps.
Strength Work:
8-10 sets of 2-6 Chest-to-Bar Pull-Ups (assisted as needed) or VERY challenging Ring Rows
Skill Work:
Perform 1-2 sets of 5-10 Strict Pull-Ups first to ensure your shoulders are properly warmed up,then practice Kipping or Butterfly Pull-Ups for 15 minutes. Come off the bar if/when your movement pattern falls apart. Perfect practice makes perfect!
Post work to comments.
Exposure 5 of 6
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30 Minutes for Quality:
2:00 Row/Bike/Jog
5e Turkish Get-Ups
150′ Sandbag Carry
Rotate through the movements at a low intensity/aerobic pace. If you wear a heart rate monitoring device, then aim to say below about 150 bpm. Otherwise, you should be able to breathe through your nose the entire time and/or hold a conversational pace.
Post work to comments.
Here’s another video by our buddy Michael Dalton from the first-annual East Coast Gambit. This one features the heaviest women’s Clean of the day. So cool to see it in slow mo!
4th of July Schedule
We’ll be running on a modified schedule tomorrow for the 4th of July. Here’s what’s happening:
8am CrossFit
9am CrossFit
10am CrossFit
11am CrossFit
12pm CrossFit
8am-1pm Open Gym for OG-only memberships
All other classes are cancelled.
News and Notes
- There are just a few spots left in the 2019 Iron Maidens Raw Open, our annual all-women powerlifting competition. Go HERE for more info and to sign up!
- Going somewhere fun over the summer? Maybe dropping into a CrossFit affiliate in an exotic (or not-so-exotic) locale? Send visual evidence of yourself wearing CFSBK gear at said locale to Josh [at] CrossFitSouthBrooklyn.com, and we’ll put it on the blog!
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New Mixed-Use Development at 4th and Degraw YIMBY
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