Work up to a heavy 5-rep Back Squat. Aim for heavier than Week 1’s heavy 5. The goal is to leave a rep in the tank.
70% x 1 x 5 Paused (pause for a 3 count at the bottom and maintain tension)
Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the previous 3 weeks. If you were above the recommended reps for the rep-out sets, then increase your TM 15-20 lbs.
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Exposure 7 of 8
Every minute on the minute x 16:
Even Minutes: 10 Russian Kettelbell Swings
Odd Minutes: 5-10 Toes-to-Bars
The Kettlbell Swings should be on the heavy side but done unbroken each set. Scale the Toes-to-Bars to Hanging Le or KNRs as needed, or to 15 Sit Ups per round. You should ideally have about 30-40 seconds of rest each round. It’s ok to use today as a strength biased day if the movements are challenging for you but you should still have at least 15 seconds of transition time between movements.
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Photos from the 3rd CFSBK Art Show are now up on our Flickr account. Take a gander at art works by our talented members and staff, like this beaut by Saul M., here.
THIS SATURDAY: Active Life Bulletproof Assessment Workshop at CFSBK
CFSBK will be hosting a Bulletproof Assessment Workshop on Saturday, December 3rd from 2:30-6:30pm for athletes looking to take their performance to the next level! This will be an interactive workshop, with a full movement assessment from the Active Life coaching staff. The movement assessment will include a series of strength and mobility assessments, which will identify imbalances and expose weaknesses.
You will walk away from this workshop with an insight on how flexibility, mobility, strength balance, work to rest ratio, and skill can tie into your training. Knowledge bombs will be dropped! Sign up! It’ll be a blast. The class is capped to 50, so get on it before it fills up! The registration fee is just $49.
Time is running out, so sign up now!
Questions? Contact Coach Katie at Katie [at] CrossFitSouthBrooklyn.com Click here to sign up today!
News and Notes
- The goods from our latest Lost and Found dump can be seen here. If anything belongs to you, please claim it before we wrap it and give it to our families for Christm—we mean, donate it to CHIPS in two weeks.
- Row with Coach Nick for a good cause at this weekend’s Row New York Jingle Mingle! Details are in yesterday’s post.