Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (41×1):
2 x 12
Tempo Front Squat (41×1):
1 x 12
Start week 1 at a moderate load and aim to increase over the 8 weeks. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.
Post loads to comments,
Exposure 1 of 8
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AMRAP 5 Minutes:
20 Russian Kettlebell Swings 24/16kg
10 Push-Ups
Rest 2 minutes, then…
AMRAP 5 Minutes:
2 Bar Muscle-Ups
10 Overhead Squats 95/65
The kettlebell should be medium-heavy and unbroken. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups, regular Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
From our Instagram account: “Coach @davidosorio__ getting silly with CrossFit Preschool. The kiddos have to run to the safe color that’s called out before the ‘Color Worm’ gets them!”
CrossFit Kids at CFSBK
Our CrossFit youth programs emphasizes physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up!
Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. Our Preteens program is focused on building strength, stamina, endurance, and grit. Our teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.
Schedule
CF Preschool (3-4 years old): Sundays, 10am – 11am
CF Kids (5-7 years old): Sundays, 11am – 12am
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm
Pricing
Preschool, Kids, and Preteens
Single Class Drop-in: $30
5 pack: $135 ($27/class)
10 pack: $250 ($25/class)
Teens
Single Class Drop-in: $35
10 pack: $300 ($30/class)
We offer a 20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.
Eligibility
CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach Lynsey at Lynsey [at] CrossFitSouthBrooklyn.com. For questions about our Teens program, please contact Coach Jess at Info [at] CrossFitSouthBrooklyn.com.
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Yesterday’s Whiteboard: Rest Day
Hbbs pause squats: 85#
Fsq: 75#
Ohs/jumping bar MU: 4 rounds at 52#. Legs and shoulders were so fried!
Kbs/push ups: 5 +11 reps
Cash out: amazing 4 hour drama club rehearsal!! Yay!
hit the 12pm with Brett and Whitney!!
Back squat #105, #105…these were hard not only physically but mentally…if I didn't have Keith counting my rhythm for me, I probably would have went way too fast and miss the whole point of the workout
Front Squat #75…maybe I could have went more on this one…on hindsight, I wish I had but it was still a challenge
Metcon
Amrap 1
4 rounds (1 bar mu, 2 c-2-b). First workout that I was able to put a BMU into the workout…very happy about that
Amrap 2
3 rounds 5 Kbs #52
my arms were smoked!
After, I decided I needed to work on bar mu more, so I went and did a 8 minute Emom with 1 BMU until I ripped on the 9th round….eekkkk
OG:
Did the lumberjack workout with Erik which felt like death on this hot day! Weights were scaled!
20 DL at 135
400m run
20 American kb swings at 35lbs
400m run
20 OHS at 65
400m run
20 burpees
400m run
20 pull ups
400m run
20 box jumps
400m run
20 db squat cleans at 25lb each
400m run
Finished in 28:54. So hot! Runs were miserable 🙂 thanks for the workout Brett!
Yesterday:
Did the clean/push jerk complex at 93
Wod in 4:53 with 27.5#db. RX would have been 29 lbs and in felt lazy and went down rather than up !
1pm class + OG
Back squat 75lbs, wanted to go higher but Kelly talked the both of us down. Felt ok, Brett told us to count even slower.
Front squat 60lbs. This one was harder, potentially due to fatigue from previous sets and proper counting.
WOD: 5 rounds + 17 kettlebell swings (16kg). The 16kg is seeming light! Kneeling pushups, real fast. 2nd half: 3 rounds 7 OHS. I haven't overhead squatted since before recorded history aka foundations. Did 32 pounds. Seemed wise.
Stayed for OG and did Annie just to find out. 10:03, lots of stopping the DU and re-tying of shoes (double-knot before you start). My abs are pretty strong but not used to this volume. Will work on volume. Then some strict pressing at 50lbs 3×8 to counter all the rope climbs and stupid human tricks with Jay yesterday!
75 on the BS and 60 on the FSQT.
Came in planning to do 100# on the BS but Whit said to stick to 30% the first week. Really good advice bc my tempo was off in the first round and it was a lot of volume. My initial decent was really slow so had to quickly drop to the bottom. Improved in the second set. These tempo squats are going to target lots of my weaknesses and help me improve engaging my core and stopping in the correct bottom position.
WOD:
Part 1: RX: 4 +24
Part 2: 4 +12
55#OHS and 4C2B mixed with pullups
4x135m "sprints"
hollow hold lat pull-down thingy Whit showed me
Crossover Symmetry recovery
Deadlift: 135×3, 165×2, 195×3
All from a dead stop