3 x 5 LP
Start your linear progression light enough to add weight through 7 weeks.
75% x 5, 75% x Max Reps
Warm up, then perform one set of 5 at 75% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1-2 reps shy of failure.
Post loads to comments.
Exposure 1 of 8
8 Goblet Squats
8 Strict Ring Dips
The runs should take 2-3 minutes. Scale to 400m as needed. Choose a challenging load for the Squats. Scale the Ring Dips to Box Dips or perfect Push-Ups as needed. And, don’t sleep on these Goblet Squats! Stay braced and keep an upright torso while hitting a full range of motion on each rep.
Post time and Rx to comments.
Here’s Jay-Star representing CFSBK at the top of Chimney Rock in North Carolina. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
CFSBK at BTWB
“Being stronger allows you to express and further develop other areas of fitness like stamina, power, and balance. Being strong makes you more resilient and reduces your risk of injury, either from an accident, a fall, or your 150th kettlebell swing during Morrison. Being stronger also helps you to recover faster when injuries to strike.” That’s Coach Fox writing for our friends at Beyond the Whiteboard. “Smart Accessory Work” is the latest in Coach Fox’s “Older, Fitter” series, which draws on his work with athletes in our Fit 55+ program. As always, no matter what your age, it’s a fun, interesting read!
FLEX ON THE BEACH 2018
We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!