Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 80% AMRAP

Notes
This is the 2nd Heavy 5 then AMRAP BSQ exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. Ways to see improvement from week 1 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 5
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your set at 20 reps which is very likely to hit today.

METCON

AMRAP 16:00:
75 Double Unders
20 Alternating Step-Ups
Floater exercise

Floater Exercise Options
– 20/15/10 Push-Ups
– 8/6 Chin-Ups
– 25 Tuck-Ups

Notes
Double Unders
Should take you less than 1:15 to complete Reduce reps by intervals of 10 reps to hit the mark
Single Unders: 100/75/50

Step-Ups
10 per leg
50s/35s/20s

Floater
Choose the exercise that corresponds to the day you did not or will not come to the gym this week.
Tuck-Ups (Monday)
Chin-Ups (Wednesday)
Push-Ups (Thursday)

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CrossFit Group Class Programming Template (WK4/6)

Welcome new Foundations Grads Mel, Jesse, Joanie and Toure!

Our next 4 week PM UpsideDownClass cycle starts tomorrow!!

Handstands are so cool! Don’t you want to be cool?! Starting tomorrow coach Suzanne-Michelle will be running another 4 week UpsideDown Class PM series where a small group of CFSBKers can spend every Wednesday at 6pm honing their inversion skills and drills. This is a modern approach to hand-balancing that goes well beyond what you’d experience in CrossFit class.

Learn more and register here!

Workout of the Day

STRENGTH

Shoulder Press
6 progressive sets of 3-6 Reps

Notes
Work up through 6 total progressive sets within the 3-6 rep range. Below is an example of what that might look like today. If you hit failure at the 3 rep mark before your 6th set, perform drop sets (less weight) in the remaining sets so you can stay within the rep range. Effort over numbers.

Example:
45×8 (empty bar)
65×6 (easy! could do 12+ reps)
75×6 (medium/easy could do 10+ reps)
95×6 (hard to get 8 but could do 6+ reps)
105×6 (hard! no reps in reserve)
110×5 (hard!! no reps in reserve)
115×3 (hard!!! no reps in reserve)

ASSISTANCE

3 Progressive Sets of:
8-12 Bent Over Barbell Rows
20 Tuck-Ups + 20 Supine Leg Raises & Hip Lifts
20/16 Cal Air Bike

Notes
BO BB Rows
Use the grip variation (supine or prone) that feels better for you. Try to hit failure on your final set.

Midline
Attempt to do this unbroken, go directly from the tuck-ups right into the leg raises without coming off tension.

Bike
This can be a recovery effort or if you’re feeling it push a little harder.

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CrossFit Group Class Programming Template (WK4/6)

#5 Be Kind.

Harper Hour this Friday night!

Competition curious? Looking for something to do on a Friday night? Come join Coach Katie at 608 Degraw for HARPER HOUR! Whether you’re a well seasoned CrossFitter, interested in the idea of taking on your very first competition, or just looking to have a little FUN with friends, YOURE INVITED!

What: A 75 minute competition seminar for the well seasoned and/or aspiring CrossFit competitor! The first portion of the hour will be dedicated to fine tuning skills that may appear on the competition floor (gymnastics, strongman, barbell cycling etc). Strategy will be discussed on how to approach higher level mixed modal pieces, as well as team communication with synchronized movements. We will then execute what has been learned with a partner workout! Beers (or La Croixs) at a local watering hole to follow if you would like to socialize for longer!

Who: All skill levels are welcome. We just ask that you have enough group classes under your belt to ensure you are able to understand the basic CrossFit language with relative ease.
When: Friday Dec 1, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people

REGISTER HERE!

Workout of the Day

FLOATER STRENGTH

Power Clean + Jerk
3-3-3-3-3

Back Squat
Heavy 1 then, 80% AMRAP

Power Snatch
3-3-3-3-3

Bench Press
Heavy 1 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Shoulder Presses, ab work, biking and Bent Over Rows

PARTNER METCON

For Time
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)

Notes
This workout is about a 20 minute interval effort.
Partner A rows 250, then partner B rows 250, Partner A rows 500 etc. Reset the monitor at the start of each transition.

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CrossFit Group Class Programming Template (WK3/6)

NEW UPSIDEDOWN PM SERIES STARTING ON 11/29

Starting on 11/29 we’re launching a new 4 week handstand intensive that will meet on Wednesdays at 6:00pm. This is a great way to really lean into you handstand practice and work with coach Suzanne-Michelle for 4 weeks on progressions specific to yourself.

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.

REGISTER HERE!

Workout of the Day

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for time of:
Thrusters
Burpees

Notes
This is a high volume workout where you work up and then back down the ladder on the couplet. We’ll take plenty of time today to warm-up these movements and talk about efficiency. Plan for around a challenging 20 +/- minute effort. YOU GOT THIS!!!!

Thrusters
+/95/75/65/45/-

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CrossFit Group Class Programming Template (WK3/6)

Today’s workout in :20

Range & Resilience with Coach Whitney returns next week!

After a 9 month hiatus while Coach Whit and Brett traveled the world, R&R will return to CFSBK on December 2nd. This class will meet in the Annex every Saturday from 9am-10am. Get stoked!

Workout of the Day

FLOATER STRENGTH

Power Clean + Jerk
3-3-3-3-3

Back Squat
Heavy 1 then, 80% AMRAP

Power Snatch
3-3-3-3-3

Bench Press
Heavy 1 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have so many Thrusters and Burpees

METCON

4 Rounds for time of:
12 Strict Chin-Ups
24 Kettlebell Swings
400/270m Run

Notes
Chin-Ups
12/10/8 Reps Strict
12/10/8 Banded
12 Ring Rows

Kettlebell Swings
Unbroken or in max 2 sets

Run
Sub 1:45 bike for run

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CrossFit Group Class Programming Template (WK3/6)

Welcome to CrossFit South Brooklyn… entry fee is one belly rub 🙂

FRONT DESK STAFF WANTED!

The employee above isn’t really working out, so we have some openings for the Front Desk if you’re interested. Peep the deets: