Workout of the Day

STRENGTH

Bench Press
3 Sets x 6-8 Reps

Notes
Keeping 1-2 reps in reserve, work up to a heavy 6-8 rep set. See if you can go heavier than the pause variation we did on this 2.23.22

ASSISTANCE

Lying DB Triceps Extensions
3×12-15

DB Lateral Raises
3×12-15

Notes
Alternate between both exercises for three total sets of progressive intensity.

METCON

For Time:
60 Calorie Row
45 Wall Ball Shots
30 Box Jump Overs

Notes
Smooth is fast.

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J.R. Grinding through 22.2. J.R. just started CrossFit at CFSBK in 2022 and took on the challenge of the Open and is crushing it!

SUBMIT YOUR 22.2 SCORES!

91 CFSBKers have signed up for the Open but not all of you have submitted your 22.2 scores yet! All scores need to be submitted on Games.CrossFit.com before 8pm tonight in order to count. If you haven’t performed the workout yet grab yourself a judge and get to Open Gym before the deadline tonight!!

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LEVELS: A NEW WAY TO ENJOY CROSSFIT COMPETITIONS CrossFit

Workout of the Day

METCON

AMRAP 10:00
6 Kipping Pull-Ups
8e Single Arm DB Push Press
50 Double Unders

Rest 5:00

EMOM 10:00
A: Air Bike
B: Midline Movement of choice (Sit-Ups/Tuck-Ups/Planks/Side Planks/Russian Twists)

Notes
For the triplet AMRAP, try to use a heavy (50/35/20) DB and keep the intensity high. For the 2nd AMRAP, approach it more aerobically and aim for consistent and sustainable RRMs/Cadence on the bike. You can perform the same midline movement for all 5 sets or mix it up.

22.2 Aftermath

Workout of the Day

CrossFit Open 22.2

In 10:00:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees

Notes
Men’s Rx: 225lbs
Women’s Rx: 155lbs
Men’s Scaled: 135lbs (may step over burpees)
Men’s Scaled: 95lbs (may step over burpees)
For full standards for all age divisions visit the CrossFit Games site.

Matt with some 2018 CrossFit Open Bar Facing Burpees

22.2 Movement Standards

Note that the athlete must start standing on the side of their barbell prior to starting the workout. Also- note that while a two foot take off and landing are not required, you must jump over the bar with both feet off the ground as you pass over the bar. If you get a no rep due to the jump over standards or your feet clip the bar on the way over, you must REDO the entire rep starting from the burpee.

Workout of the Day

STRENGTH

Shoulder Press
5-5-3-3-1-1

Notes
In no more than 9 total sets work up through a heavy 5, 3 and 1 rep on the shoulder press. Try to add weight every work set and not miss any reps.

METCON

AMRAP 18:00
400m Run
8 Strict HSPU
16 Tuck-Ups
16 (total) weighted Reverse Lunges

Notes
If you’re doing the Open tomorrow, use this as an aerobic recovery workout and don’t go too heavy on the lunges.
HSPU: Sub full ROM box piked or 16 DB Shoulder Presses

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Welcome recent Foundations grads, Nealon, Matt, Erin and Anthony!

SIGN UP FOR 22.2 FRIDAY NIGHT FEVER!

Starting at 6pm on Friday we’ll be running three heats of 10 athletes performing 22.2! In order to get a slot sign up on the google doc below. We’re also looking for volunteers who are able to act as judges in each of these heats. You can sign up to judge via the same spreadsheet. We will review all standards prior to each heat.

Quick Notes
– The heat you sign up for is the START time for your workout. Please be in 597 15 minutes prior to your selected time to get briefed on the workout standards and get your station set up. If you don’t show up prior to your heat start time you may be removed from your heat.
– Warm-Ups are DIY for FNF. You can warm-up in 608 prior to your start time.
– FNF is a community event, we encourage spectators as well as participants to hang around or come early, stay late and judge another heat to make everything run smoothly.
– FNF is a free event which will not count against your membership. This event is open to CFSBK members and you MUST be registered for the Open to participate.
– Please take a moment to review all the movement standards listed on the CrossFit Games site for additional clarity.
– Didn’t get into FNF? We’ll be running this workout tomorrow all day in group classes!

SIGN UP FOR FRIDAY NIGHT FEVER!

Workout of the Day

STRENGTH

Overhead Squat
5-5-5

Notes
Work up to a heavy 5 OHS coming out of the Rack. Maintain a controlled tempo on the descent.

METCON

AMRAP 12:00
3 Strict Chin-Ups
6 SA DB OHS
9 Box Jumps

Notes
Move at a steady and sustainable pace for 12:00. For the DB OHS, you can alternate arms each round or you can perform 3R / 3L per round. We recommend a 50/35/20lb DB if able. If you don’t have strict Chin-Ups, perform banded chins or 6 challenging ring rows.

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Coach Lynsey and Adele

A message from our youngest CrossFit Open competitor!

I’m Adele Choukrane and I’m 15. I have grown up here in Brooklyn and have always attended public school. Currently, I am a freshman at Beacon High School in Manhattan. I have an older brother who is in college in North Carolina and I just returned from visiting him there this weekend. I wish I could have a cat (I’m allergic!) and I love Brooklyn Blackout cake and find any excuse to request it.

I started with CrossFit by taking Lynsey’s Kids classes and then moved up to Pre-Teens and Teens. I was so happy to have CrossFit on Zoom for a whole year and then when we were back in person I started training individually with Lynsey. A CrossFit workout leaves me feeling calm even though it can be painful while it is happening. I really enjoy having a goal and the satisfaction that comes from completing it. I have competed in Fight Gone Bad a few times and in Murph but this is my first Open.

Recently, I saw real improvement in my PR for my back squat by over 25 lbs and my current best is 148 lb. I bailed on a 153lb but I know that I’ll get there. I am looking forward to the context that the Open will give me. Also, it was exciting to go to my first adult class last week and I am really looking forward to a Friday Night Lights workout or the last week of the Open. Lynsey says she can never tell by my face when I am at my maximum, which doesn’t work out great for me sometimes.

Workout of the Day

WARM-UP

3 Rounds:
10-15e SL Calf Raises (2-2-1-2 tempo)
8-12e Shoulder External Rotations
:30 Arms only Air Bike
:30 Total Body Air Bike

SKILL: Double Unders

METCON

Every 4:00 x 5 Rounds:
10-15 DB Bench Press or Dips
1:00 AMRAP Double Unders

Notes
Choose between a DB Bench Press or Ring or Matador Dips.

Waiting for 22.2 to be announced like…

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22.1 Results are in!

Congratulations to everyone who took on 22.1! We have 91 CFSBKers who signed up for the Open this year and gave it their all in week one. Below you can see the leaderboards for the gym at large as well as the men’s and women’s divisions. If you’d like to sort by age group or another category you can create a custom leaderboard on the games site to see how you stacked up with your peers!

Regardless of where you placed in 22.1, remember that the Open is an opportunity to push yourself a little harder than you normally would and put up a score you feel reflects a hard effort for you. Around 300k people have signed up for the Open this year which is 300k different reasons, motivations and opportunities to be part of this worldwide event. Big respect to everyone who took on 22.1. Onward to week 2!

Overall Leaderboard (all divisions)

Women's Leaderboard (all ages)

Men's Leaderboard (all ages)

Workout of the Day

SKILL: Toes to Bars

METCON

6 Rounds for Quality and Load:
6 Push Presses
12 Kipping Toes to Bars
:45 Air Bike
Rest 3:00

Notes
Move through the three exercises at increasing intensity/load each round. For the Toes to Bars, especially if you’re signed up for the open, focus on full ROM. Drop volume to 6-8 reps per round if needed. Sub partial range of motion KT2Bs or Hanging Knee raises if you cannot hit the bar. The Push Presses should be unbroken and taken off the floor, try to increase the weight each round if you can.

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Steph trying to lay low until the Open blows over

New Starting Strength Cycles Live

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Days & Times

Morning Cycle

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday, March 8th – Thursday April 28th
Price: $220 per month ($440 total, excluding NY Sales Tax)

Register Here

Afternoon Cycle

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday, March 7th – Friday, April 29th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

Evening Cycle

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday, March 7th – Friday, April 29th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

Workout of the Day

WARM-UP

3 Rounds:
1:00e Kettlebell Mixed Rack Suitcase Carry
1:00 Plank
8-12 Weighted Hanging Leg Raises

STRENGTH

Pendlay Row
8-8-8-8-8

Notes
In 5 total sets, work up to a heavy 8 on the Pendlay Row. Each rep should be pulled from a dead start off the floor. If you cannot maintain a neutral spine with the bar, use risers below the plates such that you can.

METCON

AMRAP 9:00
36 Double Unders
18 Sit-Ups
9 Slam Balls

Notes
DO DOUBLE UNDERS!! If you can do ONE double under, perform a lower rep scheme if needed. Some options would be: 32, 16, 8 or even 4 reps per round.

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Pierre’s 22.1 Vibes.
Photo by Thomas Hinton

Kristen Holte does 12+ Rounds of 22.1

Did you take on 22.1 yet?? Here is Games athlete Kristen Holte breaking 12 rounds on this workout. Absolute meat robot!

Workout of the Day

CrossFit Open 22.1

AMRAP 15:00
3 Wall Walks
12 Dumbbell Snatches
15 Box Jump-Overs

Notes
Men’s Rx: 50lb DB / 24″ Box
Women’s Rx: 35lb DB / 20″ Box

Scaled Mens: 35lb DB / 24″ Box (step-up allowed) modified Wall Walks
Scaled Women’s: 20lb DB / 20″ Box( step-up allowed) modified Wall Walks

For Foundations and age division standards visit the official standards page.

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Workout of the Day

METCON

E3MOM x30 minutes

A: 500/400m Row

B: 1 Round of:
12 Wall Ball Shots
6 Strict Pull-Ups
12 Tuck-Ups

Notes
Every 3:00 alternate between A and B for a total of 5 sets each. Plan to move at a sustainable pace for 30 minutes

If you’re registered for the Open consider making today a recovery workout by decreasing the intensity and volume as you see fit. For example, you can just row at an easy pace for 2:00 per round and decrease the wall ball weight/height. If you’re not doing the Open and want to make this more challenging, consider using a heavier medball than you typically would.

This workout will be run at CrossFit Group classes at 6am, 7am, 8am, 10am, 12pm and 4:30pm. Starting at 6pm we will be running 22.1. Details below.

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Sign Up for Friday Night Fever!

Starting at 6pm we’ll be running three heats of 10 athletes performing 22.1 tonight! In order to get a slot sign up on the google doc below. We’re also looking for volunteers who are able to act as judges in each of these heats. You can sign up to judge via the same spreadsheet. We will review all standards prior to each heat.

Quick Notes
– The heat you sign up for is the START time for your workout. Please be in 597 15 minutes prior to your selected time to get briefed on the workout standards and get your station set up. If you don’t show up prior to your heat start time you may be removed from your heat.
– Warm-Ups are DIY for FNF. You can warm-up in 608 prior to your start time.
– FNF is a community event, we encourage spectators as well as participants to hang around or come early, stay late and judge another heat to make everything run smoothly.
– FNF is a free event which will not count against your membership. This event is open to CFSBK members and you MUST be registered for the Open to participate.
– Please take a moment to review all the movement standards listed on the CrossFit Games site for additional clarity.
– Didn’t get into FNF? We’ll be running this workout tomorrow all day in group classes!

Sign up for Friday Night Fever 22.1!