Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

Notes:
This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
4 x 10

Notes:
If you were here for last week’s 5×8 timed sets, today see if you can use the same or a similar weight, working on your endurance within the set and resting a bit longer between each (2-2:30).

C. Strength Superset 
C1. Rear Foot Elevated Split Squat, 4 x 6-8 ea @ 3 sec down
C2. Single Arm High Pull, 4 x 8-12 ea

Notes:
For the RFESS, focus first on quality of movement and tempo. If that goes well, then add load anyhow: suitcase, goblet, or front rack.

D. Bench Press
5-5-5-5

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you benched last week (6-6-6-6), aim to go heavier across the sets today, and/or beat your numbers from 2 weeks ago.

ASSISTANCE

4 Rounds for Quality and Load
1:00 Crossover Jump Rope Practice
10-15 Seated Arnold Press
20 alt/10ea Russian Twist (single DB or KB)

Notes:
Will we see the crossover jump rope skill show up in this year’s CrossFit Open?!?! Only time will tell. Either way, practicing this skill hones our coordination, accuracy, agility, and balance — 4 of the 10 general physical skills we’re seeking to train inside the gym!

CrossFit Group Class Programming Template (WK6/8)

Saturday 2/17/24: CrossFit Open Prep Camp with Cody Mooney

Join CrossFit Games athlete and CFSBK Coach Cody Mooney @codyjmooney for a half day camp designed to refresh and learn efficient movement patterns for commonly used movements in the Open. We will do this in a fun, partner workout format, allowing everyone to work on their version of the movement and then apply what we discussed in a workout. Fit for all levels!

This is a FREE event however registrants MUST be active CFSBK members AND registered for the 2024 CrossFit Open.

Register for camp here!

Day breakdown

1:30 – 3:15

•  Workout 1 (workout plus lift) movement breakdowns and practice.
• Workout 1 completion.
• Workout 1 debrief.

3:15 – 3:45 

• Snack break and QA on any questions around movements or Open

4-5:30

• Workout 2 (skill workout/gymnastics) movement breakdowns and practice.
• Workout 2 completion.
• Workout 2 debrief and any other questions.

About Coach Cody

Workout of the Day

STRENGTH

Back Squat
7-5-3-7

Notes:
This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

METCON

Every 3 min x 4 Rounds
3 Bar Muscle Ups
6 DB Hang (Squat) Cleans
Max Calorie Row until 1:40 mark of each round

Notes:
In today’s metcon, you’ll work for 1:40, rest for 1:20. Your first rowing effort should be a challenging effort that you think you could sustain for several minutes without rest, rather than a true “max.” Then in subsequent rounds, aim to meet or beat your calorie count.

Suggested weight for the DB’s is 50#/35#/20#, but don’t let that limit you! Choose something that will be a TOUGH set of 6, and focus on your technique. Keep the DB’s close to the sides of the body, rather than swinging them out front.

BMU Scaling:
A. 1-2 BMU
B. 6 CTB Kipping Pull Ups
C. 3 Strict Pull Ups + 3 Dips (matador, parallette, bench)

CrossFit Group Class Programming Template (WK6/8)

Why do we handstand at CrossFit? Read this 2004 CrossFit Journal article on the very topic by Greg Glassman

42 CFSBKers Registered for the Open so far!

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

CFSBK’s Open Roster (so far!)
Stephanie Arabagian
Laura Berk
jacinto Bonilla
Shawn Campbell
Ashima Chitre
Sheryl Cohen
Dan Conroy
Cidney Falk
Wendy Feng
Brett Ferguson
Rayon Forde
Omar Francis
Cole Francum
Carolanne Fried
Joshua Gallagher
Carlos Gomez
Maria Heinegg
Jeff Horowitz
Rachel Hsiung
Olena Knyzhnyk
Cathy Kolcun
Yana Kuzmina
Michael Liben
Melodie Mair
Garrick Meyers
Ashley Monaghan
Gerry Mullany
Danny Nieves-Kim
Chimene Okere
David Osorio
Lee Pedinoff
Hung Quach
Lee Savage
Jon Schwartz
Joseph Sinchak
Charles Smith
Kellam Tougias
John-Luke Venables
Keith Walter
Dave Weber
Jackie Wong
Jennifer Wuotinen

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

Notes:
This is tomorrow’s rep scheme, which was the same as Week 2’s program. Refer back to your notes over the past few weeks to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
Every 2 min x 5 sets: 8 reps

Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, an RPE of 8/10.

C. Strength Superset
C1. SA KB Front Rack Reverse Lunge: 4 x 6-8ea, not alternating
C2. Strict Chin Up: 4 x 5

Notes:
If 5 strict chin ups is no problem, add weight. If you have 1-2 bodyweight reps, do them, and then continue your set with a band to get 5 total reps. Otherwise, banded chin ups or negatives (4 x 2-3) are a good option.

D. Bench Press
6-6-6-6

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you did last week’s 5’s, aim to use similar weights and squeak out an extra rep on each set.

METCON

8 Rounds For Time:
8 Ring Rows
8 Burpee Box Jumps

Notes:
Choose a foot placement for your ring rows such that it’s a tough, unbroken set of 8 reps to start. Keep your feet in the same place each round, and break them up if needed! Keep your tight plank position and do not “kip” with the hips.

CrossFit Group Class Programming Template (WK5/8)

Yasmin blasting trices during yesterday’s assistance work

Workout of the Day

“Jenny”

Complete as many rounds as possible in 20 minutes of:
20 Overhead Squats (45#)
20 Back Squats (45#)
400m Run

Notes:
Use a single barbell taken from the floor. Scale the load as needed so that you could complete at least 1 round of 20 Overhead Squats unbroken. Do not drop your empty barbell at any point in today’s workout or Coach David will cry.
Commit to 40 full depth, below parallel reps on every round of today’s workout.
Tune in to your self-talk and mindset. Is it helping or hurting?

“Jenny” is in honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

ASSISTANCE

3 Rounds
100′ each side Single Arm Farmer Carry, heavy
20 sec each side Adductor Side Plank

*Upper Body Floater Movement (pick one):
A. SA DB/KB Row x 10 ea side
B. Supinated Bicep Curls x 10-15 reps (if you missed yesterday)
C. Seated Overhead DB Tricep Extensions x 10-15 reps

CrossFit Group Class Programming Template (WK5/8)

Griff power cleaning in 608

HOW AND WHEN TO PERFORM THE 2024 CROSSFIT OPEN WORKOUTS

CFSBKers will have three options for completing the CrossFit Open workouts each week. Check out your options below and make sure to register for the Open. This is our 14th year participating in the Open and it’s going to be RAD. 

FRIDAY NIGHT LIGHTS

Every Friday we’ll run several heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (AVAILABLE NOW ON ZP) FNL is free to CFSBK members and ONLY for people who have officially registered for the CrossFit Open.

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!! Week 1 is going to have some very special surprises!!!

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes through the Open. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version.

Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit. If your judge is not working out this will not count as a drop in for them.

Workout of the Day

STRENGTH

Tempo Strict Handstand Push Ups
8 x 2-4 @ 3011 

Notes:
Choose a scaling variation today that allows you to work on a steady 3 second descent, with full control through the bottom of the rep, gently kissing the top of the head to the floor. Work with a full range of motion.

You may start with an easier variation if your first couple of sets to warm up, and build towards a more challenging variation. For example: 2 sets of 4 box piked on tempo, 1 set of 2 negatives, and then 5 sets of 3 strict on tempo at the wall.

Scaling Options:
A. Deficit (plates or parallettes)
B. Back to Wall
D. HSPU negative (3 sec down, kick down with control, then repeat)
E. Box Piked
F. DB Z Press (4 sets x 5-8 reps, heavy, elevate hips as needed)

METCON

EOMOM x 4 Sets (8 min)
:30 Row for Calories + :30 Wall Walks

EOMOM x 4 Sets (8 min)
:30 Row for Calories + :30 Floater Gymnastics Movement

Notes:
Time to work our gymnastics under a little fatigue! Advanced athletes can go pretty hard on today’s row to challenge their mechanics under intensity. Intermediate and beginner athletes should measure their pace a bit more on the row to keep consistent quality of movement throughout the 16 minutes.

Choose a floater movement that allows you to work on a weakness and/or round out your week!

Floater Ideas:
-Ring Dips, Matador Dips, or Push Ups
-Toes to Bar (if you were not here Tuesday)
-L-Sit (if you were not here Thursday)
-Strict or Kipping Pull Ups

CrossFit Group Class Programming Template (WK5/8)

Andrew during the 2019 CrossFit Open

Whats new in the CrossFit Open

Check out this longer format interview with the head programmer for the CrossFit Open/Games (and close friend of CFSBK) Adrian Bozman.

Sign up for the 2024 CrossFit Open here