CrossFit South Brooklyn

Established 2007

Bench Press / Step-Ups | WOD 7.2.18

Posted on

Bench Press / Dumbbell Front Rack Step-Ups Superset*

A1) Barbell Bench Press:
3 x 6

A2) Dumbbell Front Rack Step-Ups:
3 x 6

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 5 of 8
_____________________

Every 3 Minutes x 10 Sets:
30 Second Row for Max Meters

Post meters for each set to comments.

World Cup Screenings at CFSBK

We’ll be showing a bunch of the remaining World Cup matches on our big, big screen at 597! All the dates listed below are bring-your-own beverages, food, and friends.

Quarter Finals: Friday, July 6th and Saturday, July 7th at 2pm
Semi-Finals: Wednesday, July 11th and Thursday, July 12th at 2pm
Finals: Sunday, July 15th at 11am (during group classes)

All are welcomed. Bring friends! We can’t wait to see you there.

4th of July Schedule

We’ll be running on a modified schedule this Wednesday for the 4th of July. Here’s what you can expect:

8am-1pm: Open Gym (only for members with an OG-only membership)
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
11am Fit 55+
12pm CrossFit
1-3pm Open Gym (all members)

 

Cancelled:
11am Diapers & Dumbbells
All PM classes 

Comments

  1. BIRTHDAY STRENGTH!!
    LBBS 135x5x3
    Bench 85x5x3
    Deadlift 185×5

    Everything moved well and I felt very grateful to get to start my birthday in my favorite place doing one of my favorite things 🙂

    In other news, last Thursday I PR’ed my clean + jerk at 128! After PRing my squat clean the week before at 128 (which was a grind and required one failure before I could get it), I was really excited to hit this weight twice last week AND get it overhead. Woo! Thanks Fox for the A++ coaching as always.

  2. Happy Birthday, Kirby!

    pre-class move and groove:
    4x: :50 ski, :50 bike, moderate warm up effort. played with L leg stance on the ski.

    3 sets:
    7 pike-ups with bench/slider @ 21×1
    20 lateral swings on rings
    8 90/90 theraband
    5ea single arm waiter squat @ 3121 @ 16kg

    10am group class w/ Brett

    close grip bench @ 20×1
    105x6x3

    db frack step ups
    3×6 L side only
    20# ea hand
    20″ box + 45# plate

    rows (had to cut short b/c I had a client)
    154, 152, 148, 146, 142, 144, 146

    I think I’ve hit 154m before on a :30 piece, so I guess it’s still my max. but this has definitely improved over the last couple years. still gotta build MOAR POWER!

    was pouring sweat for a full 20+ min after I finished this

  3. HBD kirby!!

    Started Er off with some good ol farmer carrys.

    Performance Care:
    4x60M @ 75#
    I am so tired of being harassed on the street when i do these. Today I was prepared to fire back.
    Construction worker: “hey! do ya need help with that?!”
    me: “Does it LOOK LIKE i need help with this?!”
    That felt so good.

    Used that fire to fuel myself for my strict press : )

    A)Strict Press
    @2011 3,3,3 build to a heavy triple, rest 3-4 min between attempts

    95×3/100×3/105#x3
    HOW BOUT DEM APPLES?!!?! my newest PR becomes a triple! ayyyyy

    B)20 min @aer
    40 cal AB
    100ft lateral sled drag, L/R
    30s ring FLR
    rest 5 min
    x 2 sets
    set 1: 2 rounds + 35 cal
    set 2: 2 rounds + 29 cal
    Pretty darn close! had some ring mishap and had to switch gyms inbetween intervals so that may have sucked up a bit of time in my second set. Either way not too far off! This was an awesome grind for a hot day. Sleds had 2 blue plates on dog sled

    C) 10-15 min flush

×