CrossFit South Brooklyn

Established 2007

Back Squat | WOD 7.2.16

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Back Squat

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Performance
3 x 6

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

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5 Rounds or 20 Minutes:
6ea Lateral Dumbbell Step-Ups
6 Strict Pull-Ups
270m Run

Choose a medium-heavy load on the step ups but not so heavy that you need to use a bunch of momentum off the trail leg. Keep the knee of the working leg tracking over the middle toes of the foot and control the descent on of the movement. The Pull-Ups can be banded or weighted as needed.

Post time and Rx to comments.

Next Saturday, July 9th: OUTWOD at CFSBK

On July 9th CFSBK will be hosting an OUTWOD workout for every group class as part of a national benefit for victims of the Orlando shooting. CrossFit gyms from New York, Miami, Chicago, Detroit, LA, and Tennessee will be participating in this special OUTWOD event. Class will be “free” to any CrossFitter but we’ll ask all participants throughout the day to donate a drop in membership’s worth to the Orlando Victims Fund. 

 

Participants can donate money in advance, but we’ll also set up a computer at our front desk for donations throughout the day. We can’t wait to see you there.

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Yesterday’s Whiteboard: Rest Day
Why Female Praying Mantises Devour Their Partners During Sex Gizmodo
Pistol Squat Progression WODprep

Comments

  1. Fighting off a cold still so debated not coming today, but felt better once I got warmed up.

    HBBS – 265x6x3 – felt solid

    NFT – Subbed 15 GHDs for the run on a couple rounds. Worked up to 75# on the step-ups and up to 90# for a set of 6 on the weighted chins

    Then, with some encouragement from Dan G and James, got a heavy single at 143.5# on the weighted chin!

  2. HBBS:
    5×95#
    5×125#
    3x5x150# felt good.

    NFT:
    moved well thought this-
    270 m rows and ring rows.
    mostly did 25# on the step ups, with 2 rounds with the weighted vest.

    lots of mobility work pre and post.

  3. 9a Melo & McDowell

    HBBS – 245# 6×3 – felt great. 10# jump next week

    NFT – GHDs and a little running.
    Steps ups to 65# dumbbell
    Weighted chin up to 45# for 6. Then tried a few heavier chin-ups, feeling inspired by Dan L. Got up to 90# for the single.

  4. @Dan L 143.5!?! That's crazy!!!

    HBBS: 130 6×3. Felt good, I think I'll do 140 next week.
    NFT: 4 rounds
    2 rounds with 20# step ups, 6 strict pullups
    2 rounds with 25#, and +5# on pullups. LOL. My little 5# is nothing compared to the guys up there!!!

    Amazing yoga class with Sasha and then decided on a whim to stay for AR. Lots of stretching!!!

  5. $55 Nano 5s if you can make it into the Reebok retail store(s) this weekend. I guess the 6s drop on 7/11 so they are clearing out the inventory

  6. 9a Melo & McDowell

    Squat – 295x5x3 – fine

    NFT
    Steps ups with no weight, really tried to isolate one legl
    Weighted pullups 25×6, 45×4, 70

  7. 12pm Max Session with Jess and McD. Last heavy day before the meet next weekend! Went ok.

    Snatch (LB's at 608)
    155-170-185-200m-200-211m-211m-211m-187
    Planning to open between 79-85kgs depending on how warm ups feel.

    Clean and Jerk (also LBs)
    205-225-245-265m-225-225
    Planning to open between 108-111kgs, depending…

    FSQ
    80-85-90% for doubles
    245-260-275

    Brunch!

  8. Surprisingly busy split hangover class at 1 p.m. Wound up in 597 w/DO & the Dirty Dozen.

    BSQ: 200x6x3. Guess my decision to sleep in paid off — this felt surprisingly good. A welcome surprise after last cycle, where 205x6x3 was disastrous.

    NFT work: 3 rounds, 2 with a weight vest. Like Dan G. said, tried to really isolate the leg on those step-ups. Could still do a little better there, I feel.

  9. 1pm with DO

    HBBS
    45 x 19, 95 x 5, 135 x 4, 165 x 3, 180 x 1, 195 x 5 x 3

    Skipped the NFT and stretched.

    Comp Class

    EMOM 10 mins
    Clean and jerk
    83 x 3, 93 x 7

    Jump and shrug. Finish the pull. Keep the bar closer. Fast elbows.
    Elbows up on the dip, launch from shoulders.

    7 RFT
    10 x unbroken C2B
    -scaled to 7 x unbroken kipping pull-up
    6:02

    I kept losing the rhythm on about the sixth rep but I didn't come off the bar so that's something.

    Then a 'really fun' partner WOD with JB.
    21-18-15-12-9-6-3 DB thrusters @30#
    10 cal row after each set of thrusters.
    17:38 I think?

    As written this was not a partner WOD but MeLo took pity on us. Without rest I might have died but thankfully there was built-in rest after each movement which was good because I just can't manage efficient DB thrusters. I'm basically doing a squat and a push press which means I have to break them up into many sets. I need to figure this out. I did somewhat redeem myself on the rows in each round.

  10. Warmup
    SPIKEBALL!!!! For maybe 45:00?

    LBBSQ
    205x5x5

    3 rounds with the quickness
    (All with a 25lb weighted vest on)
    270m run with large sandbag
    12 strict fat bar pull-ups
    12 bar dips

    The run with the vest and the sandbag was fun

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