Tempo Press / Tempo Stiff-Legged Deadlift Superset*
A1) Tempo (31×1) Press:
3 x 6
Heavier than Week 4‘s 3 x 8.
A2) Tempo (31×1) Stiff-Legged Deadlift:
3 x 6
Heavier than Week 4.
*Warm up and then perform a set of Presses, followed by a set of Stiff-Legged Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 5 of 8
Toes To Bars
Overhead Squats 95/65
The Overhead Squat weight should be light for you, unbroken on the fast end or in 2-3 sets with quick breaks. Same for the Toes-t0-Bars. Scale load and/or degree of difficulty to Hanging Leg or Knee Raises as needed.
Post time and Rx to comments.
Coach Jess looks pretty badass doing Sandbag Cleans, doesn’t she? More photos taken by your blog editor and Robert C. at Saturday’s Subway Series event are up on our Flickr account. Thanks to everyone who competed, volunteered, and cheered!
Want to Reach Your Rowing Potential? Come to the CRASH-Bs Kick-Off Meeting With Coach Nick On Sunday, Oct. 29!
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the CRASH-B World Indoor Rowing Championship! Olympian Coach Nick will prepare participants in the months leading up to race day, which is February 25th, in Boston. Come to Coach Nick’s kick-off meeting at 12:15 on Sunday, October 29th in the Annex. This meeting is open and free to anyone who’s “erg-curious” and wants to learn more about what’s involved. There will not be a workout.
Here’s some basic info:
- The events at CRASH-Bs are individual
- You don’t have to be a CFSBK member to participate—so tell your non-SBK friends! (If you have any!)
- The group will get together for three technique clinics (each of which will conclude with a workout) and three or four races
- Participants will do the workouts on their own
- Nick will provide programming and support—including video analysis of your technique—throughout the program
- Anyone can join—there is no minimum performance requirement
At the kick-off meeting at 12:15pm on Sunday, October 29th, in the Annex, Coach Nick will explain the program in detail.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you plan to show up or if you have any questions.
Adaptive Athlete Casey Acree – Bar Muscle-Ups CrossFit (video)
The Renaissance Painter Who Made Fantastic Portraits from Food Atlas Obscura