Open Workout 17.3
6 Chest-to-Bar Pull-Ups
7 Chest-to-Bar Pull-Ups
If completed by 8 minutes then move on to…
8 Chest-to-Bar Pull-Ups
If completed by 12 minutes then move on to…
9 Chest-to-Bar Pull-Ups
If completed by 16 minutes then move on to…
10 Chest-to-Bar Pull-Ups
If completed by 20 minutes then move on to…
11 Chest-to-Bar Pull-Ups
Rx’d (Ages 16-54):
Men use 95-135-185-225-245-265 lb.
Women use 65-95-135-155-175-185 lb.
Men use 45-75-95-115-135-155 lb.
Women use 35-55-65-75-95-105 lb
If all the reps of any 3 round segment are not completed by the cutoff time, then the workout is over and your score is your total reps completed. If all reps are completed by the 24 minute mark, your score will be your time. Tie-breaker times are recorded at the completion of each 3 round segment.
For Rx’d athletes, the Snatches must be caught in a full squat and can not be a Power Snatch plus an Overhead Squat. If the bar is caught above a full squat the athlete must pass through the squat in one smooth motion. Athletes may have assistance in loading the bar to the next weight. Collars must be used.
Scaled athletes perform Jumping Chin-Over-Bar Pull-Ups. The Pull-Up bar must be at least 6″ above the athletes head when standing. The Snatch may be a Power Snatch plus an Overhead Squat.
Post time or total reps and Rx to comments.
Fit 55+: Staying Strong, Mobile, and Able
What is Fit 55+?
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”
Fit 55+ will help you:
- Build muscular strength and joint integrity
- Increase and maintain bone density
- Improve cardiovascular function
- Improve pulmonary function
- Improve balance, coordination, and mobility
- Reduce your risk of falling (and be more resilient in case you do)
- Maintain independence and improve quality of life
Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.
What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.
From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.
After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.
Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.
Where and When do Fit 55+ classes meet?
Mondays and Thursdays at 11am at CrossFit South Brooklyn (597 Degraw Street between 3rd and 4th Avenues) located in the heart of Gowanus. We have served the local fitness community for nearly 10 years, growing from grassroots park-based workouts to our current location, which has two spaces with a total footprint of over 11,000 square feet. In addition to our spacious facility, we also have brand new locker rooms with showers, towel service, and bath products available for your convenience.
5-Class Card: $100
Monthly Unlimited (2x per week): $125