Today’s Programming

BODYBUILDING

For Quality:

20-18-16-14-12
DB Floor Press (3-2-1-2 Tempo)

14-12-10-8-6
Strict Chin-Ups

Notes
Alternate exercises at a steady pace. Each rep range on the Floor Press should be challenging. Increase weight per round if needed.

METCON

For Time:
50 Double Unders
25 Kettlebell Swings
40 Double Unders
20 Kettlebell Swings
30 Double Unders
15 Kettlebell Swings
20 Double Unders
10 Kettlebell Swings
10 Double Unders
5 Kettlebell Swings

Notes
JR: If you have any double unders… do them! Below are some ways to decrease the volume and keep things not confusing.
Full volume (150)
3/4 Volume 22-22-22-22-22 (110)
1/2 volume: 15-15-15-15-15 (75
1/4 Volume 10-10-10-10-10 (50)
KB: 75 total swings Medium heavy and ideally unbroken.

CASH OUT

Banded Horizontal Chest Flys
3×20-30

CrossFit Group Class Programming Template (WK4/6)

Safe travels to Coach Lynsey heading back to the UK to see her family for the first time in two years!

How to do double unders! How to get consistent huge sets!

Today’s Programming

STRENGTH

Back Squat
2 Sets x 8 Reps

Notes
Perform 2 sets of 8 reps on the back squat using a 2-1-1-2 tempo.

ASSISTANCE

4-5 Rounds for Quality of:
8-10 Strict HSPUs
16 total Goblet FFE Reverse Lunges
20 Hollow Rocks

Notes
Work Full ROM for your HSPUs today. Outside of warming yourself up, do not use abmats against the wall. If you can do 1 full ROM HSPU against the wall, perform no less than 5 singles per round. If you cannot, perform full ROM box Piked HSPUs. If you cannot perform full ROM Box Piked, then perform 10 Z Presses.

CrossFit Group Class Programming Template (WK4/6)

Art Show Artist Preview: Stephanie Arabagian

About the Artist

Today’s Programming

STRENGTH

Rack Split Jerk
5 sets x 1 Reps

Notes
Perform 5 sets at the same weight focusing on technical consistency over load. Try to hold the receiving position for three seconds on every lift. If you came on week 1 (11/8) or have a 1RM Jerk, aim for a weight around 70-80% of your best lift. We also performed a submax rack jerk on 11/12.

METCON

EMOM 15:00
A: 3 Power Cleans
B: :20 Air Bike
C: Rest

Notes
The intention on this EMOM is to go heavy on the cleans (3 singles, no touch and go) and hard on the bike.

CrossFit Group Class Programming Template (WK4/6)

CrossFit living legend Jacinto and Brazilian CrossFit Level 1 Seminar Staff Fran P hitting Saturday’s triplet

Split Jerk AV Roundup

Below are 3 videos, each under 2:00 long that address common issues and questions regarding the Split Jerk as well as a final one that puts it all together. Take a minute to check these out before class for a deeper understanding of split jerk mechanics!

The first video talks about how to find your split jerk stance.

This second video discusses how bent the back knee should be and why

In the third video, the jerk rack position is discussed

Finally, here is the lift in slow motion with some accompanying notes.

Today’s Programming

METCON

AMRAP 10:00
2-4-6-8-10-12-14-16.. reps
Deficit Push-Ups
Tuck-Ups
Kettlebell Swings

Notes
Don’t rush through the Push-Ups and Tuck-ups, make your intention to move at a deliberate pace for 10 minutes while making the bodyweight movements more difficult by moving with no momentum or slop. Challenge yourself with a heavy Kettlebell today. For your deficit, use plates or Dumbbells and make sure you’re actually dropping your chest lower than you typically would in a conventional push-up. If you don’t have strict push-ups from your toes yet, perform these as elevated or banded push-ups such that it will force you to break up the 10 set into 2-3 mini sets.

BODYBUILDING

A1: Barbell Shrugs
12-12-Max

A2: Incline DB Bench Press
16-16-Max

B1: Barbell Roll-Outs
3×12-16

B2: DB Lying Triceps Extensions
3×12-16

Notes
Perform 3 total sets of the shrugs and DB Presses increasing in intensity each set. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps. After you perform the shrugs and Bench transition to the Barbell Roll-Outs and lying extensions.

CrossFit Group Class Programming Template (WK3/6)

Barron with great Front Squat posture during last weekend’s FSQ/Burpee/Pull-Up workout

Today’s Programming

STRENGTH

E2MOM 16:00
1 Back Squats

Notes
Work up through 8 total sets of Back Squat singles completing a rep every other minute. Start at a medium heavy weight and work up towards a challenging but technically sound single. If you’re feeling it and moving well, work up towards around 90% of your 1RM

METCON

AMRAP 12:00
6 Kipping CTB Pull-Ups
12 DB Front Squats
24 Double-Unders

Notes
Pull-Ups: 6 Kipping / 3-6 Strict or Banded / 6 Jumping Pull-Ups
DUs: 24 /12 / 8-12 Attempts / 24 Alt 2 / 48 SU

CrossFit Group Class Programming Template (WK3/6)

Greg on his way up

Class Cap Increasing by 2 people

On December 1st we will be increasing 597 CrossFit and Short Circuit classes by 2 people to 20 total. This is our last planned increase in class size and we hope this makes booking into some of the busier hours easier for our members.

Art Show Next Saturday

Next Saturday from 7-10pm we’ll be hosting the 2021 CFSBK art show featuring over 17 artist and including live performances and tattooing. We’re so excited to see our members showcase their work in this unique and memorable annual event. We’re still looking for volunteers to help set up (especially!) and break down the art show. Set up will be from 2pm onward!

Today’s Programming

WARM-UP

3 Rounds / 15:00:
1:00 Bike
5-10 Matador or Bench Dips
1:00 Stretch
8e SA OH Ipsilateral Pause Lunge

Notes
Round 1: :30e Banded Front Rack
Round 2: :30 Wrist Extension / :30 Alt Thoracic Rotation
Round 3: :30e Couch Stretch

Metcon Prep
Take 10 minutes to work up above your HPC weight for the workout.

METCON

5 Intervals of:
1:00 AMRAP Air Bike Cals
1:00 AMRAP Hang Power Cleans
2:00 Rest

Notes
The cleans should be medium heavy, such that you’re getting more than 10 but less than 20 per round. They may or may not be unbroken. Aim for consistency across rounds working at about an 85% effort.

CrossFit Group Class Programming Template (WK3/6)

The one and only, Coach Brett!

ART SHOW SET-UP & BREAKDOWN VOLUNTEERS WANTED!

We’re looking for a few folks to help out setting up and breaking down the 2021 CFSBK Art show on December 4th. If you’ve been to the art show before you know we go all out using gym equipment to display everyone’s artwork and transforming the gym.

Set Up Volunteers
We’re going to start setting up at 2pm right after group classes. This should take 2-3 hours

Breakdown Volunteers
The art show goes until 10pm at which point we’ll need folks to help breaking down the displays and putting gym equipment back. The more hands we have for this the faster it will be!

If you can help with either or both, please email Katie@CrossFitSouthBrooklyn.com !

Get Tattooed at CFSBK

As always, our own Jim Gentry will be doing LIVE TATTOOING at the art show!! You can sign up for a slot on using this form which also has pricing details. The flash sheet is below:

Today’s Programming

PARTNER WORKOUT

AMRAP 30 Minutes
20 Barbell Push Presses
20 Box Jumps
20 Burpees
200m Tandem Run

30 Barbell Push Presses
30 Box Jumps
30 Burpees
300mTandem Run

40 Barbell Push Presses
40 Box Jumps
40 Burpees
400m Tandem Run

Notes
With the exception of the runs, divide the work up evenly between athletes. When you complete the 40s/400s round start over at the 20s/200s

CrossFit Group Class Programming Template (WK3/6)

On behalf of Camp Friendship! The donations from CFSBK came at a crucial time – doubling the size of the pantry when we needed it the most. Everyone at Camp Friendship is so incredibly appreciative of the CFSBK community coming together to give back to our community. -Morgan

Thankful for the CFSBK Community

We’re so grateful for our entire community of members and staffers here at CFSBK! For everyone heading out of the city, we’re sending out positive travel vibes to you all. We’re looking forward to seeing all the folks coming in today to workout before they go to PR thanksgiving dinner. Thank you to every single member of our community for showing up everyday with a smile on their face (pre-workout) and for always forgiving us afterwards.

With gratitude and love -CFSBK

Today’s Programming

BODYBUILDING

A1: Seated Lateral Raises
12-12-Max

A2: RFE Split Squat**
16-16-16 (total)

A3: Bent Over Barbell Row
10-10-Max.

Notes
Perform 3 total sets of each movement increasing in intensity each round. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps.

If you came yesterday and are quite sore from the squats, consider subbing out the split squats for 20 Calve Raises or 12 Double Kettlebell Deadlifts.

METCON

4 Rounds for reps of:
:30 Kipping Pull-Ups
:30 Rest
:30 Kettlebell Swings
:30 Rest
:30 Double Unders
:30 Rest

Notes:
KPU: Jumping Kipping Pull-Ups
DUs: Attempts / Single or Alt 2

CrossFit Group Class Programming Template (WK3/6)

After a nearly 2 year hiatus… Welcome back Steven!

Holiday Schedule

We’re running an abbreviated schedule the next three days for Thanksgiving. Make sure to check your Zen Planner member app or the Schedule Page to see what classes and open gym hours are available. CFSBK almost never closes (except that time we were closed for 5.5 months) and we are looking forward to seeing all the folks staying local for Thanksgiving!

Today’s Programming

STRENGTH

Back Squat
5 Sets x 3 Reps

Notes
Perform 5 sets of 3 on the back squat using a 2-1-1-2 tempo. If you have a 1RM aim for about 85% . Perform your sets across at the same weight with 1-2 reps in reserve.

METCON

For time:

50 Air Squats
25 Push-Ups
25 Sit-Ups
40 Air Squats
20 Push-Ups
20 Sit-Ups
30 Air Squats
15 Push-Ups
15 Sit-Ups
20 Air Squats
10 Push-Ups
10 Sit-Ups
10 Air Squats
5 Push-Ups
5 Sit-Ups

Notes
Although these movements are “simple” focus on consistent and correct execution of every single rep. Aim to move at a steady pace and complete each movement with virtuosity. For the Push-Ups, modify by going to your knees, elevating yourself or using a band. Sit-ups may be anchored or unanchored, your choice!

CrossFit Group Class Programming Template (WK3/6)

Coach Whitney instructing the group how to add a little sass to your workout.

Opportunities

Today’s workout contains 3 calisthenic movements with 300 repetitions in total.  That’s 300 opportunities to ingrain and develop the motor skills and strength required to successfully perform these seemingly simple movements.  Will your first push-up look like your last?  Will your 150th air squat include planted heels, full depth and a neutral spinal position?  Range of motion is only one component of functional movement.  When you initiate a movement, what happens between the start and finish dictate the adaptation you’re pursuing.  Soft technique builds soft athletes.  Lazy attention to details builds laziness inside and outside the gym. Virtuosity is defined in Gymnastics as “performing the common uncommonly well”.  Will you settle for mediocrity today, or will you pursue virtuosity? No opportunity is too small!

Permits Filed For 251 Douglass Street In Gowanus, Brooklyn

Today’s Programming

STRENGTH

E2MOM 20:00

Lifts 1-5:
Clean Pull + Hang Power Clean + Split Jerk

Lifts 6-10:
Power Clean + Split Jerk

Notes
Use the first 5 lifts to work your pulling mechanics with the clean pull followed by a hang power clean. Emphasize bar acceleration and thigh contact on the clean pull. When you transition to the 2nd portion, try to maintain the same feeling and bar contact from your clean pulls in your power cleans. Start light and try to make steady weight jumps over the 10 sets, but only increase weight if your lifts are technically sound.

METCON

4 Rounds of:
1:00 Air Bike
:30 Rest
1:00 Double Kettlebell Front Rack Carry
:30 Rest
1:00 Plank
:30 Rest

Notes
Move at a steady aerobic pace for the bike and attempt to go unbroken on the carries and plank.

CrossFit Group Class Programming Template (WK3/6)

Sawyer with that post Saturday workout feeling

ART SHOW SET-UP & BREAKDOWN VOLUNTEERS WANTED!

We’re looking for a few folks to help out setting up and breaking down the 2021 CFSBK Art show on December 4th. If you’ve been to the art show before you know we go all out using gym equipment to display everyone’s artwork and transforming the gym.

Set Up Volunteers
We’re going to start setting up at 2pm right after group classes. This should take 2-3 hours

Breakdown Volunteers
The art show goes until 10pm at which point we’ll need folks to help breaking down the displays and putting gym equipment back. The more hands we have for this the faster it will be!

If you can help with either or both, please email Katie@CrossFitSouthBrooklyn.com !