CrossFit South Brooklyn

Established 2007

WOD 3.04.09

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35-25-15-25-35 reps for time of:
Double Unders
Box Jumps, 24"

Landing soft is today's mantra

Post time to comments.

Accessory Work
Rotator Cuff Prehab
Prone Rows 3×10

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Alek, Felix and Lynne.

Comments

  1. hey everyone!

    i can’t make it tonight because i have BROOMBALL FINALS!! we’re playing in the semi’s at 9:30 and if we win, the final at 10:15.

    if anyone wants to come to the rink in prospect park to freeze and cheer us on, please do! our jersies are blue and our team name is the Janitors!

    see everyone soon!

  9. Warm-Up: x320 Walking Lunges, 7 Ring Dips, 5 Forward Rolls

    DU/BJ WOD9:20

    For those interested, here are the basics from today’s lecture:The 4 muscles of your rotor cuff are:SupraspinatusInfraspinatusTeres MinorSubscapularisSITS is an acronym we can use to remember them and the Spine of the scapula is a good landmark to palpate (feel) with our hands to help identify some of these structures.We did a “Thumbs UP and Thumbs DOWN” Version of these three movements:Lateral Raise (Think T)Front RaiseBent Over Side Raises

    Here is a very simple progressionWeek 1: 10repsWeek 2: 15repsWeek 3: 20repsWeek 4: 2 sets of 12 reps..

    +Do your additional rotator prehab After WODS+Minimize the momentum while performing these reps+ Horizontal pulling (Ring Rows, Prone Rows..) Will also help balance your shoulder complex.

  10. This was fun! Thanks guys for supporting me tonight.

    17:27- strict double unders and 25″-30″ matt jumps

    My legs were feeling the burn tonight.

  11. 12:37 on the WOD,did Rope jumps x3 as Double under substitution.Day 17 Burpees, 12×3 ring rows. Nice to have David back. Sal, you really crushed the WOD tonight, you are a Beast.

  12. 16:50 – double-unders counting attempts and 24″ box. Brutal! Not sure I’m ever going to use my cute pink buddy lee for high volume DU wods in the future – it left me with huge tender welts between my 1st and 2nd knuckle!

    Loved the rotator pre-hab – a great change of pace from the boring band exercises I’m supposed to be doing.

  16. i am working these past couple nights..,but I am trying to catch up on burpees in the park.I will hopefully be at saturday and sunday.

    did 50 burpees today, not totally caught up yet…who knew how hard it was going to be to workout while in costa rica…I did squeeze in 25 and some beach sprints on 1 day..of 6

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