Push Press / Dumbbell Bent-Over Row Superset*
Fitness and Performance
Work up to a heavy set of 10 after 2-3 warm up sets. Touch-and-go is permitted.
Fitness and Performance
3 x 8-12
Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.
*Superset means that you perform a set of exercise A (in this case the Press) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Dumbbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.
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Exposure 2 of 8
10 Deadlifts (touch-and-go, at about 50%)
5-10 Strict Toes-to-Bars
Top out the Deadlift weight at 225/155 and use a double overhead grip. As always, maintain a neutral spine. The Toes-to-Bars are written as strict but feel free to work on your kip if it needs it.
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SAVE THE DATE: The 3rd Annual Iron Maidens Raw Open
Hosted by CrossFit South Brooklyn
February 18, 2017, 9:00AM-6PM
Squat, Bench Press, Deadlift
Registration will open the week of December 5, 2016
You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to all women; you do not need to be a member of Crossfit South Brooklyn to participate.
All lifters will have three attempts to lift one maximal rep, in the following order, for:
1. Back Squat
2. Bench Press
The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals.
Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs
Iron Maidens Stay Strong Scholarship
Once again, we are thrilled to partner with Grace Outreach, a Bronx based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists low-income women in paying for their college tuition.
In 2016, competitors raised $30,000 in scholarship money, $10,000 above our goal. We look forward to supporting even more women this year as they pursue higher education.
Check out the Iron Maidens blog to learn more and see results from last year’s competition.
Questions? Contact Meet Director Margie Lempert at Margie @ crossfitsouthbrooklyn [dot] com.
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